Macro meal planner
Plan meals that hit your macros without the gram maths. Set your daily protein, fat and carb targets, then let the planner build a meal to fit what you have left — meal ideas that work, with the exact amounts worked out for you. Free, runs in your browser, no signup.
Step 1 — set your macro targets
A planner needs a target to plan toward. If you already know your numbers you can skip ahead and enter them in the tool; if not, get them here in about twenty seconds.
Your details
Takes about 20 seconds.
≈ 2,630 cal · 135g protein · 75g fat · 355g carbs to maintain weight.
This is an estimate, not medical advice.
Step 2 — get meals that fit
With your targets set, the planner does the part people find hardest: turning numbers into food. There are two ways in, depending on where you’re starting from.
- Don’t know what to make? The Adviser ranks real foods and 2- or 3-food combinations that fit the calories and protein you have left, sorted by how well they fit. You start from a shortlist, not a blank plate.
- Already know the foods? Give the Solver your ingredients and it returns the exact grams of each to hit your protein target without going over on calories, fat or carbs.
Both read from the same targets you set above, so every meal the planner builds lands inside your day. For the manual method behind it, see how to build a meal that hits your macros.
A planner that fits real life
Most “macro meal planners” hand you a fixed seven-day menu and a grocery list. It looks tidy, and then real life happens: you eat something off-plan, your schedule shifts, and by Wednesday the plan is in the bin. The deeper problem is that the macros you have left are different every single day, so a rigid weekly menu is out of date the moment you stray from it.
This works the other way around. Instead of locking you into a week of meals, it plans the nextmeal around what’s actually left in your budget right now. Log what you’ve eaten, see what’s remaining, and get a meal that fits it. It’s a planner for how people actually eat — one meal and one decision at a time.
Plan your next meal
Set your targets above, then let the planner take it from there — meal ideas that fit, or exact grams for the foods you want.
Common questions
- What is a macro meal planner?
- A macro meal planner is a tool that helps you put together meals that hit your daily macro targets — protein, fat and carbs — without doing the gram maths by hand. You tell it what you have left to eat, and it works out foods and amounts that fit.
- How do I plan meals to hit my macros?
- Set your daily targets first, then for each meal find foods and portions that fit what you have left. Doing that by hand means weighing, adding up and adjusting until the numbers land, which is the tedious part. This planner does it for you: the Adviser suggests foods and combinations that fit your remaining budget, and the Solver returns the exact grams for foods you choose.
- Is this macro meal planner free?
- Yes. It runs in your browser, needs no signup, and nothing is stored on a server — your numbers stay on your device.
- Does it give me a 7-day meal plan?
- No, and that is on purpose. A fixed weekly menu rarely survives real life, because the macros you have left are different every day depending on what you have already eaten. Instead of a rigid plan you abandon by Wednesday, this planner builds the next meal to fit what is actually left in your budget right now. It is a one-meal-at-a-time planner, not a weekly menu generator.
- Can I use it for weight loss or muscle gain?
- Either. Set targets for a deficit to lose fat or a surplus to gain muscle, and the planner fits meals to whichever numbers you are working toward. The same shared targets feed every suggestion, so what it plans always matches your goal.
This tool gives general estimates for healthy adults and is not medical or nutritional advice. If you have a medical condition or are pregnant, talk to a professional before changing how you eat.