Know your numbers in five minutes.
A free spreadsheet that estimates your daily calories, then splits them into carbs, protein and fat for your training days and rest days.
| Per day | Training | Rest |
|---|---|---|
| Calories | 2,725 | 2,725 |
| Carbs (g) | 238 | 170 |
| Protein (g) | 204 | 238 |
| Fat (g) | 106 | 121 |
An example only. The planner uses your own details. Numbers are estimates.
What the planner does
- Estimates your maintenance calories from your age, sex, height, weight and activity level
- Adjusts for your goal: lose, maintain or gain
- Splits calories into carbs, protein and fat, with different splits for training and rest days
- Shows grams per day and grams per meal for each day of the week
- Works in Excel and Google Sheets, in pounds and inches or kilograms and centimeters
The planner provides estimates for general education and is not medical advice. Talk to your doctor or a registered dietitian before changing your diet.