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MACRO & CALORIE CALCULATOR
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Your personalised daily nutrition planner — built on evidence-based guidelines
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 ABOUT THIS TOOL
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This workbook calculates your personalised daily calories, splits them across 5 meals, and distributes macronutrients (protein, fat, carbohydrates) based on your body weight and goals. All you need to do is fill in the yellow cells in the '🔢 CALCULATOR' sheet!
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 🗂️ WORKBOOK SHEETS — OVERVIEW
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HOW TO USE (this sheet)Start here. Read before you begin. Contains full instructions, science behind the numbers, and FAQs.
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CALCULATOREnter your details: body weight, calorie target, and activity level. Everything is calculated automatically.
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MEAL PLANView your personalised meal-by-meal breakdown — calories + all 3 macros for each meal.
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DASHBOARDVisual charts and a snapshot summary of your daily nutrition targets.
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DAILY TRACKERLog what you actually eat each day and see how you track against your targets.
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FOOD REFERENCEA lookup table of 50+ common foods with calories and macros — use it to plan meals.
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HOW THE CALCULATIONS WORK
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Calorie TargetYou choose your daily calorie goal (1,200 – 4,000 kcal) from a dropdown, or type it manually in the CALCULATOR sheet.
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Protein (g)Protein = 1 g × your body weight in kg. E.g. 65 kg → 65 g protein/day. Protein provides 4 kcal/g.
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Fat (g)Fat = 25% of the calories remaining after protein is accounted for. Fat provides 9 kcal/g.
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Carbohydrates (g)Carbs = all remaining calories after protein and fat. Carbs provide 4 kcal/g.
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Meal Split %Breakfast 30% | Mid-Morning Snack 10% | Lunch 30% | Evening Snack 10% | Dinner 20%
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Breakfast ProteinBreakfast always delivers at least 30 g protein regardless of overall split, to maximise satiety and muscle protein synthesis.
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 📝 STEP-BY-STEP INSTRUCTIONS
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Step 1 — Go to CALCULATORClick the '🔢 CALCULATOR' tab at the bottom of the screen.
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Step 2 — Enter Body WeightType your body weight in kilograms in the yellow cell (B8). This sets your protein target.
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Step 3 — Choose Calorie GoalClick the yellow dropdown cell (B10) and select your daily calorie target, OR type a custom value.
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Step 4 — Select Activity LevelPick your activity level from the dropdown (B12). This is informational and helps you cross-check your calorie choice.
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Step 5 — Review MacrosYour protein, fat, and carb grams are calculated automatically in the green results section.
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Step 6 — View Meal PlanSwitch to the '🍽️ MEAL PLAN' tab to see calories and macros broken down by meal.
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Step 7 — Track Daily IntakeUse the '📓 DAILY TRACKER' tab to log your food each day and compare to targets.
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Step 8 — Check DashboardThe '📊 DASHBOARD' tab shows charts of your macro split and meal distribution at a glance.
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 ❓ FREQUENTLY ASKED QUESTIONS
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Can I change my calorie goal?Yes! Simply update the dropdown or type a new value in cell B10 of the CALCULATOR sheet. All meal splits and macros update instantly.
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What if I weigh more than 100 kg?No problem — just type your exact weight in kg in cell B8. The protein target adjusts automatically.
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Why 30 g protein at breakfast?Research shows consuming ≥ 30 g protein at breakfast reduces hunger, supports muscle maintenance, and stabilises blood sugar throughout the day.
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Can I adjust the meal split %?Advanced users can override the split percentages in the MEAL PLAN sheet (orange cells). The rest will auto-recalculate.
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Is this suitable for weight loss?Yes. Choose a calorie target below your estimated maintenance. A 300–500 kcal deficit supports steady, sustainable fat loss.
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What about vegetarians/vegans?The calculator is macro-based and diet-agnostic. Use the Food Reference tab to find plant-based protein sources.
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How do I use the Daily Tracker?Go to the DAILY TRACKER tab, type the food name and its macros in the yellow columns. Totals and variance vs target appear automatically.
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 ⚠️ IMPORTANT DISCLAIMER
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This tool is for general informational and educational purposes only. It is not a substitute for professional medical or dietary advice. Please consult a registered dietitian or healthcare provider before making significant dietary changes, especially if you have any medical conditions.
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