Nutritional Calculator
Your Personalised Path to Health & Fitness
Want to lose weight, build muscle, improve your health, or enhance performance? Our Ultimate Macro Calculator creates a custom nutrition plan—complete with macros, calories, and portions—tailored to your body and goals.
GET STARTEDWeekly Macro Meal Plan
Total Calories: 11227.2 kcal
Average Daily Calories: 1496.4 kcal
Macronutrient Breakdown: 34.13% fat, 36.26% carbs, 29.6% protein
This meal plan provides a balanced intake of macros with a focus on whole foods, antioxidants, and protein-rich meals. If you need to adjust calories, you can either increase portion sizes proportionally or add an extra meal while maintaining the macro distribution.
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Monday (02/10)
Wake Up: Turmeric Ginger Power Shot
📌 Calories: 20.8 | Fat: 0.3g | Carbs: 5g | Protein: 0.6g | ⏳ Time: 5 m
Breakfast: Antioxidant-Rich Blueberry Mango Protein Smoothie
📌 Calories: 418 | Fat: 4.8g | Carbs: 69.5g | Protein: 30.8g | ⏳ Time: 5 m
Snack: 2 tbsp dried cranberries + 2 Brazil nuts
📌 Calories: 204 | Fat: 7.4g | Carbs: 17.1g | Protein: 2.8g
Lunch: Menemen (Turkish Scrambled Eggs with Tomatoes & Peppers)
📌 Calories: 227 | Fat: 16g | Carbs: 8.5g | Protein: 12.2g | ⏳ Time: 25 m
Dinner: Mango Arugula Salad with Hummus & Nori
📌 Calories: 531.6 | Fat: 15.9g | Carbs: 55.7g | Protein: 22.1g | ⏳ Time: 5 m
Extra: Collagen + Glass of Unsweetened Soy Milk
📌 Calories: 120 | Fat: 4g | Carbs: 0g | Protein: 17g
Daily Totals
✅ Calories: 1521.4 kcal
✅ Fat: 48.4g | Carbs: 155.8g | Protein: 85.5g
Macronutrient Breakdown:
28.6% Fat | 41% Carbs | 22.5% Protein
💡 Observations & Adjustments:
✔️ Good balance of macronutrients, slightly higher carbs for sustained energy.
✔️ Strong in vitamins & antioxidants from mango, blueberries, and arugula.
✔️ Menemen provides a great protein boost with eggs and tomatoes.
✔️ Potential Adjustments: Add some chia/flaxseeds for fiber or extra protein if needed.
Tuesday (02/11)
Meals & Nutritional Breakdown
Wake Up: Turmeric Ginger Power Shot
📌 Calories: 20.8 | Fat: 0.3g | Carbs: 5g | Protein: 0.6g | ⏳ Time: 5 m
Breakfast: Chocolate Berry Green Protein Smoothie
📌 Calories: 316.3 | Fat: 6.1g | Carbs: 40.2g | Protein: 26.6g | ⏳ Time: 5 m
Snack: 2 tbsp dried cranberries + 2 Brazil nuts
📌 Calories: 204 | Fat: 7.4g | Carbs: 17.1g | Protein: 2.8g
Lunch: Mango Arugula Salad with Hummus & Nori
📌 Calories: 531.6 | Fat: 15.9g | Carbs: 55.7g | Protein: 22.1g | ⏳ Time: 5 m
Dinner: Gochujang-Spiced Tuna Patties
📌 Calories: 274.7 | Fat: 9.4g | Carbs: 4.1g | Protein: 41.2g
Extra: Collagen + 1 glass unsweetened soy milk
📌 Calories: 120 | Fat: 4g | Carbs: 0g | Protein: 17g
Daily Totals
✅ Calories: 1467.4 kcal
✅ Fat: 43.1g | Carbs: 122.1g | Protein: 110.3g
Macronutrient Breakdown:
26.4% Fat | 33.3% Carbs | 30.1% Protein
💡 Observations:
✔️ Balanced macros with a strong focus on protein.
✔️ Nutrient-dense choices like arugula, hummus, nori, and mango for vitamins & minerals.
✔️ Smoothies add antioxidants and fiber, while tuna patties bring in lean protein.
Wednesday (02/12)
Wake Up: Turmeric Ginger Power Shot
📌 Calories: 20.8 | Fat: 0.3g | Carbs: 5g | Protein: 0.6g | ⏳ Time: 5 min
Breakfast: Antioxidant-Rich Blueberry Mango Protein Smoothie
📌 Calories: 418 | Fat: 4.8g | Carbs: 69.5g | Protein: 30.8g
Snack: 2 tbsp dried cranberries + 2 Brazil nuts
📌 Calories: 204 | Fat: 7.4g | Carbs: 17.1g | Protein: 2.8g
Lunch: Gochujang-Spiced Tuna Patties
📌 Calories: 274.7 | Fat: 9.4g | Carbs: 4.1g | Protein: 41.2g
Dinner: Gazpacho (2/3 recipe) + 4 Prawns
📌 Calories: 252.7 | Fat: 11g | Carbs: 14.8g | Protein: 25.1g
Extra: Collagen + 1 glass unsweetened soy milk
📌 Calories: 120 | Fat: 4g | Carbs: 0g | Protein: 17g
Daily Totals
✅ Calories: 1290.2 kcal
✅ Fat: 36.9g | Carbohydrates: 110.5g | Protein: 117.5g
Macronutrient Breakdown:
25.7% Fat | 34.3% Carbs | 36.4% Protein
💡 Observations:
✔️ Strong protein intake (especially from tuna, prawns, and collagen).
✔️ Balanced carbs and fats, with a slight lean toward a high-protein diet.
✔️ Good mix of antioxidants and healthy fats (Brazil nuts, cranberries, gochujang).
Thursday (02/13)
Wake Up: Turmeric Ginger Power Shot
📌 Calories: 20.8 | Fat: 0.3g | Carbohydrates: 5g | Protein: 0.6g | Time: 5 m
Breakfast: Superfood Veggie Frittata
📌 Calories: 306 | Fat: 24g | Carbohydrates: 10.5g | Protein: 13.9g | Time: 50 m
Lunch: Gazpacho + 4 Prawns
📌 Calories: 252.7 | Fat: 11g | Carbohydrates: 14.8g | Protein: 25.1g
Snack: ½ banana + 3 tbsp fat-free Greek yogurt
📌 Calories: 114 | Fat: 2.5g | Carbohydrates: 17.7g | Protein: 6g
Dinner: Asian Salmon Goji Berries
📌 Calories: 479 | Fat: 19.4g | Carbohydrates: 47.7g | Protein: 32.7g
Extra: Collagen + 1 glass unsweetened soy milk
📌 Calories: 120 | Fat: 4g | Carbohydrates: 0g | Protein: 17g
Daily Totals:
✅ Calories: 1292.5
✅ Fat: 61.2g | Carbohydrates: 95.7g | Protein: 95.3g
Macronutrient Breakdown:
42.6% Fat | 29.6% Carbs | 29.5% Protein
Friday (02/14)
Wake Up: Turmeric Ginger Power Shot
📌 Calories: 20.8 | Fat: 0.3g | Carbohydrates: 5g | Protein: 0.6g | Time: 5 m
Breakfast: Antioxidant-Rich Blueberry Mango Protein Smoothie
📌 Calories: 418 | Fat: 4.8g | Carbohydrates: 69.5g | Protein: 30.8g
Snack: ½ banana + 3 tbsp fat-free Greek yogurt
📌 Calories: 114 | Fat: 2.5g | Carbohydrates: 17.7g | Protein: 6g
Lunch: Spicy Chickpea & Avocado Salad
📌 Calories: 375 | Fat: 18g | Carbohydrates: 39.2g | Protein: 11.8g
Dinner: Thai Coconut Shrimp Soup
📌 Calories: 431 | Fat: 22.5g | Carbohydrates: 38.7g | Protein: 27.4g
Extra: Collagen + 1 glass unsweetened soy milk
📌 Calories: 120 | Fat: 4g | Carbohydrates: 0g | Protein: 17g
Daily Totals:
✅ Calories: 1478.8
✅ Fat: 52.1g | Carbohydrates: 167.1g | Protein: 94.6g
Macronutrient Breakdown:
45.18% Fat | 30.38% Carbs | 26.25% Protein
SATURDAY (02/15)
Wake Up: Tumeric Ginger Power Shot
📌 Calories: 20.8 | Fat: 0.3g | Carbohydrates: 5g | Protein: 0.6g | Time: 5 m
Breakfast: Eggs and Sauerkraut
📌 Calories: 287.5 | Fat: 22.1g | Carbohydrates: 4.9g | Protein: 17.3g | Time: 10 m
Lunch: Sticky Gochujang Turkey Meatballs
📌 Calories: 287.5 | Fat: 15.5g | Carbohydrates: 7g | Protein: 11.9g | Time: 35 m
Snack: 2 tbsp dried cranberries and 2 brazil nuts
📌 Calories: 204 | Fat: 7.4g | Carbohydrates: 17.1g | Protein: 2.8g
Dinner: Chicken Fajita Lettuce Wraps
📌 Calories: 370.9 | Fat: 22.2g | Carbohydrates: 15.5g | Protein: 28.8g
Extra: Collagen + 1 glass unsweetened soy milk
📌 Calories: 120 | Fat: 4g | Carbohydrates: 0g | Protein: 17g
Daily Totals
✅ Calories: 1290.7
✅ Fat: 71.5g | Carbohydrates: 49.5g | Protein: 78.4g
Macronutrient Breakdown:
49.86% Fat | 15.34% Carbs | 24.30% Protein
SUNDAY (02/16)
Wake Up: Tumeric Ginger Power Shot
📌 Calories: 20.8 | Fat: 0.3g | Carbohydrates: 5g | Protein: 0.6g | Time: 5 mins
Breakfast: Pumpkin Pie Smoothie
📌 Calories: 272.3 | Fat: 1.1g | Carbohydrates: 25.6g | Protein: 32.1g | Time: 5 mins
Lunch: Chicken Fajita Lettuce Wraps
📌 Calories: 370.9 | Fat: 22.2g | Carbohydrates: 15.5g | Protein: 28.8g
Snack: 2 tbsp dried cranberries and 2 brazil nuts
📌 Calories: 204 | Fat: 7.4g | Carbohydrates: 17.1g | Protein: 2.8g
Dinner: Tuna Low Carb Tortilla
📌 Calories: 368 | Fat: 13.1g | Carbohydrates: 26.6g | Protein: 35g
Extra: Collagen + 1 glass unsweetened soy milk
📌 Calories: 120 | Fat: 4g | Carbohydrates: 0g | Protein: 17g
Daily Totals:
✅ Calories: 1356
✅ Fat: 48.1g | Carbohydrates: 89.8g | Protein: 116.3g
Macronutrient Breakdown:
32.9% Fat | 26.5% Carbs | 34.3% Protein