Meal Planner

Most calorie tools stop at a number: eat this many kilocalories, hit these grams of protein. The gap between that number and an actual plate of food is where plans usually fall apart. This meal planner closes that gap. It converts a calorie goal and a percentage macro split into daily gram targets using the Atwater factors (4 kcal per gram of protein and carbohydrate, 9 kcal per gram of fat), then lets you build breakfast, lunch, dinner and three snacks from a built-in database of over 300 everyday foods and see, in real time, how close the day lands to those targets.

How the planner works

Three inputs drive the targets: total daily calories, the percentage of those calories from protein, and the percentage from carbohydrate. Fat is derived automatically as the remainder, so the split always sums to 100%. Each food in the library carries energy and macronutrient values per 100 g derived from USDA FoodData Central reference data, together with a typical serving size — a 118 g banana, a 120 g chicken breast, a 44 g chocolate bar. Adding a food to a meal contributes its serving-scaled calories, protein, carbohydrate and fat to that meal's subtotal and to the daily total. Progress meters compare planned intake with the targets, a bar chart shows how calories distribute across the six meals, and a stacked bar shows the share of energy coming from each macronutrient.

The week view

A single day rarely tells the whole story — training days, rest days and weekends often look different. The week view saves any finished day to a weekday slot and charts all seven days side by side, stacked by macro, with the calorie goal drawn as a reference line. Weekly averages for calories and each macronutrient sit below the chart, and any saved day can be loaded back into the planner for editing.

Printing the plan: report or week calendar

A plan that only exists in a browser tab is hard to shop from or cook to, so the planner exports to PDF in two shapes and asks which one you want. The detailed report is a portrait document covering the open day meal by meal, with every food, its serving size and its macros, the gram targets and how they were derived, the macro charts, and reference values per 100 g for each food used. The week calendar is a landscape wall chart: seven days down the page, the six meal slots across it, every food printed with its grams and calories and each meal carrying its own calorie subtotal. It is the format to pin to a fridge door or take to a supermarket. Both are vector PDFs — text stays sharp at any zoom and prints cleanly — and both are generated in your browser, so no plan is uploaded to produce them. A week too full for one sheet continues onto a second page rather than shrinking the type.

What the numbers mean — and what they do not

Food-composition values are population averages: the same apple varies by variety, ripeness and size, and restaurant portions vary far more. Figures here are reference values for typical versions of each food, useful for planning and comparison rather than laboratory-grade tracking. The tool performs arithmetic on the inputs and food data you choose; it does not estimate your energy needs (a TDEE calculator covers that) and it does not recommend a particular calorie level or macro split. All data stays on your device: plans persist in your browser's local storage and are never uploaded.