Planner
Nutrition Planner
Build a sample day of meals and see an educational breakdown of calories and macronutrients.
Nutrition Planner
Build a sample day and see an educational macro breakdown.
| Food | kcal | |
|---|---|---|
| No foods added yet. | ||
Add foods to see the totals.
This tool is for education and general interest only. It is not a medical device and must not be used to diagnose, treat or make health decisions. Always consult a qualified professional.
How to use it
- Step 1Choose a food and click Add.
- Step 2Build up a sample day of meals.
- Step 3Read the calorie and macro breakdown.
Macronutrients at a glance
The three macronutrients — carbohydrate, protein and fat — supply energy and building materials. Carbohydrate and protein provide about four calories per gram; fat provides about nine.
This planner is a learning aid. It uses rounded, average values for common foods so you can see how meals add up, not a precise dietary record.
Balance matters
No single food is "good" or "bad" in isolation — overall balance and variety matter most. Learn more in our nutrition basics and metabolism guides, and try the daily calorie estimator.
Questions & Answers
Frequently asked questions
No. They are rounded averages for education. Real foods vary by brand, size and preparation.
No. It is a learning tool. For personalised nutrition advice, consult a registered dietitian.
They show how your day's energy is split between carbs, protein and fat — a useful way to understand balance.
Understand the science
Go beyond the numbers
Every tool pairs with a guide that explains the biology behind it in plain language.