Meal Planner

How to use it

1. 1Set a target firstWork out what you are aiming at with the macro calculator. Planning without a number to hit is just listing food.
2. 2Build meals, not daysA meal is reusable. Build the eight or ten things you actually eat once, and a week becomes assembly rather than arithmetic. Set how many servings a recipe makes and the planner scales it.
3. 3Fill the week and check the averageThe footer shows the daily average across all seven days. Empty days pull the average down, so a half-filled week reads low by design — it is telling you the plan is incomplete, not that you are under-eating.

Frequently asked questions

Is the meal planner free?

Yes. Saving meals and plans needs a free account so they follow you between devices, but every calculator on the site — protein, macros, P:E ratio, body fat — works without signing in at all.

Where does the nutrition data come from?

USDA FoodData Central for whole ingredients, which carries around 135 nutrients per food, plus FatSecret for branded and restaurant items and Open Food Facts for international barcodes. Each search result is labelled with its source.

What happens to a meal if the food database changes?

Nothing. When you add an ingredient to a meal, its nutrition is stored with the meal rather than looked up again later. A meal you planned last month still shows the numbers it had when you built it, even if the upstream database is revised.

Can I plan for more than one person?

The planner holds your own meals and weeks. If you are a coach planning for clients, the browser-local client tool is the right place for that — it keeps client records on your own machine rather than on our servers.