Tap through 11 quick questions. Get 7 days of Filipino food that fits your calories and protein, with a palengke list.
How the plan is made
Calories: resting burn uses the Mifflin–St Jeor equation, times your activity. To lose weight we take off about 15–25% depending on pace, at most 500–750 kcal a day. We never go under 1,200 kcal (women) or 1,500 kcal (men).
Protein: 1.4 g per kg to lose weight, 1.0 g to keep, 1.6 g to gain, using a healthy weight for your height if your BMI is 30 or more. It stays under about a third of your calories.
Portions: each meal’s ulam and rice are scaled so each day lands within about 5% of your calories and meets your protein.
Food numbers: every dish is built from its ingredients using USDA FoodData Central. See our dish sources for the ingredients, grams and FDC IDs. Home cooking varies, so treat the numbers as close, not exact.
Prices: rough Metro Manila prices, November 2026.
Privacy: your answers stay on this phone. We keep them in your browser so a refresh doesn’t lose your plan. Nothing is sent to us. “Start over” clears them.
