Macro Planner
Translate a chosen calorie budget into carbohydrate, protein and fat grams with adjustable proportions and per-meal planning.
Private by design
Your inputs stay on your device and are not sent to our servers. Optional usage analytics does not receive your files or tool inputs.
How to use Macro Planner
- Choose units, measurements or a session preset. Review the supported scope beside the controls.
- Adjust the plan and review the visual result. For a timer, select Start; Pause, Reset and Next remain available where applicable.
- Save a private summary, schedule or log if offered. Nothing is uploaded or automatically saved.
What are the limits of Macro Planner?
Adult reference ranges: carbohydrate 45–65%, protein 10–35%, fat 20–35% of energy. Protein/carbohydrate use 4 kcal/g and fat 9 kcal/g. The user chooses the energy budget; it is not a recommended intake. Not for clinical diets, pregnancy, children or individualized medical nutrition. Inputs and logs stay in page memory. No account, upload, health-data analytics, browser storage or medical-record synchronization. Leaving or refreshing the page can clear the session; explicitly downloaded files contain your information. Exports are local PNG/PDF summaries, CSV schedules or logs, and a sleep calendar where offered. These tools are for general planning and estimates, not diagnosis or individualized treatment.