bws custom Meal Plan Builder - Build a Custom Meal Plan for Fat Loss

Sep 27, 2026

Uploaded by Kurz

bws custom Meal Plan Builder is an interactive PDF guide that helps users build a personalized custom meal plan for fat loss. The workflow requires entering body data such as body fat percentage, sex, age, weight, height, and exercise level, then selecting the number of meals/snacks per day. Target daily calories and protein are automatically calculated, with a 10% range for accuracy. Users choose foods from protein, carbohydrate, fat, vegetable, fruit, and approved condiment tables based on per-100-calorie protein and portion volume, then assemble meals to hit goals. An appendix provides manual calculation steps and additional guidance.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages16

Reading Time40 min

AccessFree to download

introduction

INPUT YOUR DATA

Protein and Calorie Reference Charts - Proteins

Carbohydrates

Fats

Vegetables

Fruits

Approved Condiments & Seasonings

Example Meal Plan

APPENDIX: CALCULATIONS

DISCLAIMER

built with science custom meal plan BUILDER bws custom Meal Plan Builder 02 table of contents introduction.............................................................................................................................................................................................03 INPUT YOUR DATA .....................................................................................................................................................................................04 Protein and Calorie Reference Charts Proteins ...............................................................................................................................................................................................05 Carbohydrates ............................................................................................................................................................................06 Fats...........................................................................................................................................................................................................07 Vegetables .........................................................................................................................................................................................08 Fruits......................................................................................................................................................................................................09 Approved Condiments & Seasonings....................................................................................................................... 10 Example Meal Plan............................................................................................................................................................................... 12 Built With Science CUSTOM Meal Plan BUILDER........................................................................................................ 13 APPENDIX: CALCULATIONS.................................................................................................................................................................. 14 DISCLAIMER ................................................................................................................................................................................................... 15 bws custom Meal Plan Builder 03 introduction This interactive PDF will walk you through how to build your own custom meal plan for fat loss: 1. Determine your target calorie and protein requirements for fat loss. Answer the questions on the following page and this will be automatically calculated for you! 2. Fill in your Custom Meal Plan Builder: Pick and choose which foods you’d like to include in your meal plan using the Protein and Calorie Reference Charts on pages 5-9, then plug them into the Custom Meal Plan Builder on page 13. Each food is listed based on per 100 calories, and it lists the volume and amount of protein it contains. This way, you can mix and match to hit your protein and calorie goals and know how much food to eat. Aim to hit within 10% of your protein and calorie goals per day. See page 12 for an example. If you would like a more customized meal plan tailored to your body composition, goals and dietary preferences, along with specific recipes and nutritional breakdowns, check out our Built With Science Custom Nutrition Plans created by our team of Registered Dietitians. bws custom Meal Plan Builder 04 INPUT YOUR DATA NOTE: In order to use the automatic calculations on this PDF and display all the interactive features, please use the free Adobe Acrobat PDF reader application when viewing the PDF. You can easily download the application on your desktop, Apple or Android phone. If the PDF is not able to perform the automatic calculations for you, pleas

FAQs

What information is required to use the automatic calculations in the PDF?

Users enter body fat percentage, sex, age, weight, height, exercise level, and the number of meals/snacks per day. These inputs are used to automatically calculate calorie and protein targets for fat loss.

How do the reference charts help users build meals?

The protein, carbohydrate, and other food charts list foods by per-100-calorie values along with volume and protein amount. Users select portions that allow them to mix and match foods to reach their daily protein and calorie goals.

What target range is recommended for calories and protein?

The PDF instructs users to aim within 10% of their calculated daily protein and calorie goals per day.

What if the PDF cannot perform automatic calculations?

The PDF directs users to the appendix, which explains how to calculate the same targets manually when interactive calculations do not run correctly.

Sep 27, 2026

Uploaded by Kurz