Calorie & meal planner

Enter your daily energy estimate (TDEE), a calorie adjustment, body weight, protein in g/kg and fat as a percentage of energy. This tool distributes a supplied estimate; it does not calculate resting energy or activity factors and does not provide a personalized diet.

Calculation

Target = TDEE + adjustment. Protein grams = weight × g/kg; protein energy = grams × 4. Fat energy = target × percentage / 100; fat grams = energy / 9. Carbohydrate energy is the remainder, divided by 4 for grams. If protein plus fat exceed the target, no allocation is shown.

Meals and rounding

Four presets distribute every macro in the same shares: 25/35/30/10, 30/40/30, 20/10/30/10/30 or 45/45/10. These are portion splits, not timed fasting schedules. Calories are rounded to integers and grams to tenths. Largest remainders receive leftover rounding units, in meal order for ties, so each meal column sums exactly to its displayed daily total. Independently rounded energy and grams can differ slightly after conversion.

Zero protein/fat is accepted as arithmetic, not a recommended diet. Inputs are finite; TDEE and resulting target must be greater than 0 and at most 50000 kcal, body weight greater than 0 and at most 1000 kg, protein 0–10 g/kg, fat 0–100%, adjustment −50000 to 50000 kcal. These are software boundaries, not clinical validity ranges. No saved plans or automatic persistence.