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Macro calculator & meal planner

Enter your calorie, protein and fat targets. Calculate carbs, scale meal portions and compare planned totals with your daily targets.

Download macro calculator

How to use it

  1. Open the spreadsheet in Excel, or import it into Google Sheets.
  2. Enter your daily calorie, protein and fat targets in the yellow cells. Carbs are calculated from the remaining calories.
  3. Add foods, portions and per-portion nutrition for the meals you use. Enter zero where appropriate.
  4. Compare your planned totals with your daily targets. Incomplete meal entries stay flagged.
  5. Use the Weekly menu tab to plan the week and list your shopping.

Targets are supplied by you. The spreadsheet calculates and compares them; it does not choose your calorie needs.

The macro calculator spreadsheet, showing target inputs, meal entries and daily totals
Set my targets onlineView the printable meal planner
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