Calorie & Macro Planner

Daily calories to maintain, lose or gain weight, plus protein, carbs and fat in grams, split across your meals.

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Protein, carbs and fat

Split (protein / carbs / fat, % of calories)

Balanced30 / 40 / 30High protein40 / 30 / 30Lower carb35 / 25 / 40CustomSet your own

Most adults need at least 0.8 g of protein per kg of body weight a day; active people often aim for 1.2 to 2 g.

Calories and macros for each meal and the whole day
Portion	Calories	Protein	Carbs	Fat
Each meal	741	56 g	74 g	25 g
Whole day	2,224	167 g	222 g	74 g

Calories in kcal. Split evenly across 3 meals; move food between them however suits your day.

Water

About 2.5 litres a day

Roughly 10 glasses of 250 ml: 35 ml × 70 kg = 2,450 ml.

Approximate: you need more in hot weather or when you sweat a lot, and food provides some water too.

BMI with WHO and Asian ranges, body-fat estimate, ideal weight and waist-to-height ratio — with your healthy weight range.

Plan each medicine’s doses through the day — including 1+0+1 prescription notation — print a chart, and tick off doses as you take them.