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Understand your food. Plan your week.

Nutrition, in numbers.
Meals, for real life.

Estimate daily needs, explore what is in a meal, and build a practical seven day plan. Numbers are a starting point, not a score for your health.

General education for adults, not individual medical nutrition advice. Your inputs stay in this browser and are not sent to the publisher or advertising services. Saving is optional. Privacy details.

01 / Your starting estimate

Daily calorie & macro calculator

Who this estimate is for

If the second statement applies, use individualized professional advice. The automated targets and planner will be unavailable; the meal builder remains available.

The published equation uses sex based coefficients; they do not fully represent every person’s physiology. Select both to compare estimates, or use professionally supplied targets below. Activity factors are rough assumptions about your whole day, not exercise frequency alone.

Use targets supplied by a qualified professional

Adult eligibility above still applies. Enter all four targets. This tool checks arithmetic and its supported calorie range, not whether the prescription is suitable for you.

02 / What is in your meal?

Build a meal macro breakdown

Choose from 21 sourced everyday foods. Enter grams of the edible portion in the preparation state shown. This is a curated food library, not a complete branded food search.

03 / A week you can use

Your seven day meal planner

Calculate or enter daily targets first, then choose your preferences. Meal portions aim toward your targets; exact matches are not guaranteed. Each recipe’s ingredients and totals remain visible.

Times assume cooked grains, legumes, potatoes and proteins are prepared in advance. Budget labels are ingredient preferences, not local price estimates.

Exclude declared allergens

Filters use known ingredients, not manufacturer testing. Check every label and cross contamination risk. Oats may require certified gluten free labeling. This planner is not suitable for managing celiac disease or complex medical diets without professional guidance.

The first release cannot verify other restrictions and will stop rather than assume a meal is safe.

Foods you dislike (optional)

Your privacy controls

Your entries exist only in the current browser session unless you choose Save. Saved settings include body measurements, goals, restrictions and meal choices in this browser’s local storage. Avoid saving on a shared device. No account or email is needed.

How the estimates work

Calories are estimates, not measurements

Mifflin–St Jeor estimates resting energy expenditure: 10 × weight in kg + 6.25 × height in cm − 5 × age + the selected coefficient (+5 or −161). It was developed in healthy adults and is not a direct metabolic test. Mifflin et al., 1990: A new predictive equation for resting energy expenditure in healthy individuals.

We multiply by an activity assumption (1.20, 1.375, 1.55 or 1.725). Goal adjustments are 10% below estimated maintenance for gradual fat loss, 5% above for muscle gain, and maintenance for other goals. These are conservative editorial starting settings, not validated individual prescriptions or predictions of weight change. Reassess with professional guidance if energy, performance, hunger or weight trends suggest the estimate is unsuitable.

The tool supports ages 18–80 and estimates between 1,500 and 4,000 kcal. These are product limits, not universal safe calorie thresholds. It does not generate fat loss targets below BMI 18.5. BMI is an imperfect screening measure, not a diagnosis. Pregnancy, breastfeeding, eating disorder concerns and nutrition-related medical conditions require individualized advice.

Macros describe energy sources, not overall diet quality

Default maintenance/general health settings are 20% protein, 50% carbohydrate and 30% fat. Fat loss/muscle building settings are 25%, 45% and 30%. These editorial presets sit within adult reference ranges, not a proven ideal split for every goal. National Academies: adult macronutrient reference ranges.

We use 4 kcal per gram for protein and carbohydrate and 9 for fat to translate target percentages. Protein contributes to body structures and functions; carbohydrates provide energy; fats supply essential fatty acids. Food variety and micronutrients matter too. Beans, tofu, eggs, fish and yogurt offer protein; grains, legumes and fruit offer carbohydrate; oils, nuts and seeds offer fat. WHO: Healthy diet, January 26, 2026.

Ingredient data and portion calculations

All 21 foods come from USDA FoodData Central’s SR Legacy April 2018 release, retrieved October 11, 2026. This is an identified historical dataset, not live product labeling. Each nutrient value is per 100 g edible portion. Meal totals are the sum of ingredient values × grams / 100. Brands, processing, cooking water losses and actual portions vary. Added sauces, beverages and seasonings are not included unless entered separately.

Database calories are retained rather than overwritten by the 4/4/9 calculation; energy factors, fiber and rounding can create differences. Missing values are never treated as confirmed zero. Weights refer to the exact raw or cooked state shown. The grocery list reports edible prepared quantities and does not invent raw-to-cooked yield conversions.

USDA: Downloadable datasets · USDA: Data documentation · View the source IDs and nutrient dataset used here.

What a weekly plan can and cannot do

The planner filters a curated recipe collection, compares ingredient totals with targets and adjusts portions between 0.65 and 1.6 times a base recipe. Every day shows remaining differences. It does not guarantee micronutrient completeness, medical suitability, disease prevention or a timeline for results. A limited recipe set may repeat meals or miss a target. Vegan diets need attention to nutrients such as vitamin B12; seek qualified advice for your circumstances. NIH Office of Dietary Supplements: Vitamin B12. Increase fiber gradually if the plan differs substantially from your usual intake. NIDDK: Fiber and fluids.

Published October 11, 2026. AI assisted educational tool; not professionally medically reviewed.

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