Macro & Calorie Meal Planner
Calculate daily calorie and macronutrient targets and build custom daily meal plans with an offline food nutrition database. 100% free and private.
Step 1 — Set Daily Target Goals
Step 2 — Build Your Daily Meal Plan
Add Food to Meal
Breakfast
0 kcal • 0g P • 0g C • 0g F- No foods added to breakfast yet.
Lunch
0 kcal • 0g P • 0g C • 0g F- No foods added to lunch yet.
Dinner
0 kcal • 0g P • 0g C • 0g F- No foods added to dinner yet.
Snacks & Supplements
0 kcal • 0g P • 0g C • 0g F- No snacks added yet.
About this tool
How to use it
- Enter your biological sex, age, weight, height, activity level, and primary fitness goal to calculate your Total Daily Energy Expenditure (TDEE).
- Choose a macronutrient ratio preset (Balanced, High-Protein, Low-Carb, Keto, or Plant-Rich).
- Click "Update Daily Targets" to establish your target calories, protein, carbohydrates, and fat grams.
- Add foods to Breakfast, Lunch, Dinner, or Snacks from the curated database of 40+ whole foods, adjusting portion sizes as needed.
- Monitor live progress bars to hit your exact nutritional targets, then copy the meal plan summary or download a CSV spreadsheet.
Why it matters
['Scientifically backed formulas: Calculates Basal Metabolic Rate using the clinically validated Mifflin-St Jeor equation.', 'Offline nutritional database: Includes standard whole foods with complete USDA macronutrient and caloric values built in.', 'Live visual feedback: Real-time progress meters track caloric intake and macro distribution as you compose meals.', '100% private and ad-free: Your biometrics, weights, and food logs are never transmitted or stored on any server.']
When to use it
['Body recomposition & fat loss: Plan structured calorie deficits with sufficient protein intake to preserve lean muscle tissue.', 'Meal prep Sundays: Design balanced weekly shopping lists and portioned lunches ahead of time.', 'Dietary transitions: Accurately monitor carbohydrate thresholds when starting ketogenic or low-carb protocols.', 'Athletic performance: Scale carbohydrate and caloric fuel for high-volume endurance or strength training cycles.']
Common questions
What equation is used to calculate daily caloric needs?
This tool uses the Mifflin-St Jeor equation to compute your Basal Metabolic Rate (BMR), multiplying by your physical activity factor to estimate Total Daily Energy Expenditure (TDEE).
How is the macronutrient distribution determined?
Macros are calculated from total calories: protein and carbohydrates contain 4 kcal per gram, while dietary fats contain 9 kcal per gram. Presets scale these ratios based on proven sports nutrition protocols.
Can I export my daily meal plan?
Yes. You can copy a clean text summary formatted for messaging or coaching check-ins, or download a structured CSV spreadsheet for Excel and Google Sheets.
Is this tool medical advice?
No. This tool is designed for educational and fitness planning purposes only. Individuals with specific medical conditions, metabolic disorders, or pregnancy should consult a registered dietitian or physician before changing caloric intake.