🥗 Meal Plan Calorie Counter
Calculate your daily calorie needs, plan macros & build your 7-day meal schedule
| Age & Sex | Sedentary | Moderate | Active | Goal Adjust |
|---|---|---|---|---|
| Women 19–30 | 1,800–2,000 | 2,000–2,200 | 2,400 | −500 to lose |
| Women 31–50 | 1,800 | 2,000 | 2,200 | −500 to lose |
| Women 51+ | 1,600 | 1,800 | 2,000–2,200 | −250 to lose |
| Men 19–30 | 2,400–2,600 | 2,600–2,800 | 3,000 | −500 to lose |
| Men 31–50 | 2,200–2,400 | 2,400–2,600 | 2,800–3,000 | −500 to lose |
| Men 51+ | 2,000–2,200 | 2,200–2,400 | 2,400–2,800 | −250 to lose |
| Teen Girls 14–18 | 1,800 | 2,000 | 2,400 | Maintain or gain |
| Teen Boys 14–18 | 2,200 | 2,600 | 3,200 | Maintain or gain |
| Macronutrient | Calories per Gram | Daily % (Balanced) | Daily % (Low-Carb) | Daily % (Keto) |
|---|---|---|---|---|
| Protein | 4 kcal/g | 30% | 35% | 25% |
| Carbohydrates | 4 kcal/g | 40% | 20% | 5% |
| Fat | 9 kcal/g | 30% | 45% | 70% |
| Alcohol | 7 kcal/g | — | — | — |
| Fiber (insoluble) | ~0 kcal/g | 25–38g/day | 25–38g/day | 20–25g/day |
| Meal Type | Light (kcal) | Moderate (kcal) | Heavy (kcal) | % of Daily |
|---|---|---|---|---|
| Breakfast | 250–350 | 400–550 | 600–800 | 20–25% |
| Lunch | 350–500 | 550–700 | 750–950 | 30–35% |
| Dinner | 400–550 | 600–800 | 850–1,100 | 30–35% |
| Morning Snack | 100–150 | 150–200 | 200–300 | 5–8% |
| Afternoon Snack | 100–150 | 150–200 | 200–300 | 5–8% |
| Evening Snack | 80–120 | 120–180 | 150–250 | 3–5% |
| Food Item | Serving | Calories | Protein | Carbs |
|---|---|---|---|---|
| Chicken Breast (grilled) | 100g / 3.5oz | 165 kcal | 31g | 0g |
| Brown Rice (cooked) | 1 cup (195g) | 216 kcal | 5g | 45g |
| Whole Egg | 1 large (50g) | 78 kcal | 6g | 0.6g |
| Salmon (baked) | 100g / 3.5oz | 208 kcal | 20g | 0g |
| Greek Yogurt (plain) | 170g / 6oz | 100 kcal | 17g | 6g |
| Broccoli | 1 cup (91g) | 31 kcal | 2.6g | 6g |
| Sweet Potato | 1 medium (130g) | 112 kcal | 2g | 26g |
| Oats (dry) | 1/2 cup (40g) | 154 kcal | 5.5g | 27g |
| Almonds | 1oz (28g) | 164 kcal | 6g | 6g |
| Banana | 1 medium (118g) | 105 kcal | 1.3g | 27g |
Meal plan template is between the most unused ways to control the hours of meals through the week. That removes the worry about what to prepare for the main dinner each evening. Prior planning of dishes keeps everything neat and simple.
There are many free and printable templates for Meal plan use. Some of them come in forms like PDF, Google Docs, Word and Excel. Also they are available in various paper sizes for instance A4, A5, Letter and Half Letter.
Different Meal Plan Templates
Part of those templates are editable and allow changes online.
A popular model is vertical design, where the days of the week go down along the left-hand margin. It includes lines for breakfast, lunch and dinner. To the right side there is an empty shopping list, where one can note food needs during planning of the coming week of meals.
Besides that, another model uses soft pastel colors with a shopping list that has heart-shaped spots. It arranges three columns for breakfast, lunch and dinner during seven days, starting on Sunday or Monday by choice.
Google Sheets templates form a reliable option for users of Gmail and other Google programs. For instance, one Sheets template offers a basic layout for four weeks of Meal plan use, that one can print and reuse monthly. It includes a weekly planner, shopping list and list of favourite dishes.
Some sheet templates tie ingredients from different meals to create a unique shopping list. Even so, if names of ingredients or amounts a bit differ between recipes, the linking maybe does not work well. They show that by means of avocado listed in units for one recipe and in ounces for another, what does not join directly.
Canva offers also templates for Meal plan tools, that one can change with images and symbols. They are designed nicely and are free too use.
For those that favour a hands-on method, a three-ring binder works great. With clear page protectors, every pocket bears choices for one day, printed on normal paper. A page for every day can have a theme, list of around fifteen meals with empty circles for checking of the weekly choice, and spots for new additions to the favorites list.
Part of sheets color code to show whether meals are vegan, vegetarian, carry fish or include meat and dairy. They detail all main ingredients together with names of meals. Long-term planners list main dishes and side dishes with dropdown menus for choices.
They work also for printing of empty monthly Meal plan pages. There are both weekly and monthly templates for Meal plan use asfree printables, for easy order. Serving sizes one can change to fit own needs, what suits for various families.
