Your guide to signing up and completing the nutrition calculator.
Welcome to GoodMeals, and Congratulations on embarking on a more nutritious path.
At GoodMeals, we believe that Food is not just fuel; it is also the building blocks and components of the critical processes that make us. Nourishing one’s body is vital to being healthy and living life to the fullest.
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This is a guide on how to sign up for GoodMeals and complete the initial nutrition calculator.
Let’s get to it.
The first thing is to go to https://goodmeals.health and click the “sign up” button. As shown below 👇
From there, you can sign up with socials or just enter your first and last name, email address and set a password. 👇
Congratulations, now we move on to the Nutrition Calculator.
You and your goals are unique, as should your Calories and Macros. To tailor them to you, first enter your Age, Height, and Weight in the fields provided. *note you can change the units from metric to imperial if needed. then click next step. 👇
Now you are onto the second step; here, you enter your Sex, Activity level, Goal, and how fast you would like to achieve it.
For activity level, there are 5 options to select: sedentary, lightly active, moderately active, very active, and extremely active. If you are unsure about your activity level, here is a brief guide on the activity levels.
Activity Level Definitions
- Sedentary: A sedentary lifestyle involves little to no physical activity beyond basic daily tasks, such as desk work, watching TV, or using a computer. People with sedentary lifestyles typically engage in less than 30 minutes of moderate-intensity physical activity per week.
- Lightly active: Lightly active individuals engage in some physical activity but not on a regular basis. This may include activities such as leisurely walking, casual cycling, light housework, or occasional low-intensity exercise. Lightly active individuals typically engage in 30–150 minutes of moderate-intensity physical activity per week.
- Moderately active: Moderately active individuals participate in regular physical activity, such as brisk walking, cycling, swimming, or recreational sports. This level of activity typically includes 150–300 minutes of moderate-intensity physical activity per week or 75–150 minutes of vigorous-intensity physical activity per week.
- Very active: Very active individuals engage in intense physical activity or sports multiple times per week. This level of activity typically includes more than 300 minutes of moderate-intensity physical activity per week or more than 150 minutes of vigorous-intensity physical activity per week.
- Extremely active: Extremely active individuals participate in intense physical training or competitive sports, often multiple times per day. This level of activity is typical for high-performance athletes or individuals with physically demanding occupations, such as construction workers or professional athletes.
Once you have selected your activity level, select your goal. There are 3 options to choose from: you can lose weight, maintain weight, or gain weight. Select the goal that best fits what you want to achieve, then select how fast you would like to achieve that goal, and then click ‘Next Step’. *Note: if you select ‘maintain weight’ as your goal, you will still need to select an option from the How Fast dropdown to move on to the next step (don’t worry, it doesn’t affect the calculations). All of these can. be changed and or updated later.
Now you are onto the third step; this is where you input how many grams of Protein and Fat you would like to consume per Kilogram or Pound of your Body Weight (you can change units to pounds in the dropdown menu at the bottom left, as circled in the picture below). GoodMeals will auto-calculate your Carbohydrates accordingly to fit. If you work with a coach or nutritionist, you can ask them for what they recommend you enter here or read through the guide below. 👇
Summary for Protein:
Protein intake recommendations vary based on physical activity level; sedentary individuals may consume 0.7–1.5 grams per kilogram of body weight per day, active individuals may consume 1.2–1.8 grams, athletes may consume 1.8–2.2 grams, and high-performance athletes may consume 2.2–3.0 grams. Consult a healthcare professional to determine individual macronutrient needs.
Summary for Fat:
The American Heart Association recommends that adults consume 20–35% of their daily calories from fat, translating to 0.5–1.5 grams per kilogram of body weight per day, depending on individual caloric needs and goals. Low-carbohydrate diets may recommend up to 2.2 grams per kilogram of body weight per day. Fat intake ranges for sedentary, active, and athletic individuals are 0.5–1.0, 1.0–1.5, and 1.5–2.2 grams per kilogram of body weight per day, respectively. Consult with a healthcare professional or registered dietitian for specific macronutrient needs.
Once you have set your Protein and Fat values, the carbohydrates will be calculated for you to meet your caloric needs. If you would like more in-depth information about the values for Protein, Fat, and Carbohydrates, click this link to read more.
For me, I am Moderately active, and my goal is to maintain my weight; I train 3–4 days per week in the gym and walk each day for 30–45 minutes, so I have entered 2 for my protein intake, meaning I will be consuming 2 grams of protein for every Kilogram of my body weight (which equals 200 grams of protein each day). I have entered 1 for my fat intake (which equals 100 grams of Fat each day). And my Carbohydrates have auto-calculated to be 4.1, which means I will be consuming 410 grams of carbohydrates each day. This provides me with a nice balance of macronutrients, making sure that I have enough of the essential building blocks (protein and fat) whilst also having a good supply of carbohydrates to help fuel my workouts in the gym.
Ok, now you are onto the fun part. This is where you enter how many meals per day you would like to consume, and GoodMeals will divide your calories and macros across those meals. You will also see your macro split on this screen, which tells you how many grams of protein, fat, and carbohydrates you must consume daily to hit your goal and the percentage that each macro contributes to your daily calories.
Some factors to consider when selecting the amount of meals you would like to eat each day, consider the portion sizes of your meals and how much time you have to prepare and or eat those meals. fewer meals will equal larger portion/meal sizes, and more meals will equal smaller portion/meal sizes.
For me, I have chosen 3 meals as that is a nice balance between convenience and portion size. 👇
Once you have clicked ‘Calculate Macros,’, you will be taken to the next screen where you can see your very own Macro Split for each meal per day, with the values for Protein, Fat, and Carbohydrates to consume, and your ratios for each of the macronutrients. Congratulations! You now have custom Macros to support your goals.
From here, you can Generate your meal plan and get access to all of GoodMeal’s paid features, including the Universal Recipe Generator, which creates delicious recipes that match your macros in less than 1 minute. Have access to your own meal plan builder, where you can create or find delicious recipes that match your macros and all the other features that make eating to support your goals easier and tastier than ever before.
To get access simply click the ‘Generate Meal plan’ button and proceed to the next screen.
Here you will be prompted to select a subscription option, either Monthly, or a discounted yearly option, select which ever option best suites you, and then proceed to the payment screen.
All payments are made through Stripe; on this screen, simply enter your card details, and press the ‘click to pay’ button.
*note: if you have a coupon code, please enter it and click the ‘apply coupon’ button before the ‘click to pay’ button.
Congratulations, you can now eat delicious food and support your health and fitness goals 👏 . Now you have access to all of GoodMeals features and can start building your own custom meal plan and creating recipes with the AI recipe generator.
check out the How to Build a Meal Plan guide for a detailed walkthrough on how to make delicious and nutritious meals.
If you have any questions or need help please email admin@goodmeals.health ✌️
