Macro Calculator

Calories · Protein · Carbs · Fat · Medical standard

Units

Diet Mode

Gender

Age

Height

Weight

Activity

Workout calories (optional)

Goal

Calories
— kcal

Protein
— g

Carbs
— g

Fat
— g

Weekly Meal Planner (Sample)

Day	Breakfast	Lunch	Dinner	Snacks
Monday	Eggs & oats	Chicken + rice	Fish & vegetables	Fruit, nuts
Tuesday	Greek yogurt	Paneer & roti	Lean beef & salad	Seeds
Wednesday	Smoothie	Dal & rice	Chicken stir-fry	Yogurt
Thursday	Egg omelette	Quinoa bowl	Fish curry	Fruit
Friday	Oats	Chicken wrap	Vegetable curry	Nuts
Saturday	Protein shake	Rice & lentils	Grilled chicken	Fruit
Sunday	Light breakfast	Home meal	Balanced dinner	Optional

Medical disclaimer:
This meal planner is a general example only and not a prescription. Actual food choices should be individualized based on medical conditions, allergies, pregnancy, diabetes, kidney disease, eating disorders, or advice from a registered dietitian or healthcare professional.