Free educational planning tool

Understand your daily nutrition numbers.

Estimate daily calories and macronutrients, plan carbohydrates by meal, and create a printable guide for a more informed conversation with your healthcare team.

Calculate my targets
PrivateIn your browser
PrintableThree-page guide
AccessibleFree to use
A balanced meal with salmon, greens, quinoa, chickpeas, broccoli, and avocado
Balanced meals begin with useful, understandable numbers. Private by design

A planning aid, not a prescription.

The calculator uses established population equations to create educational estimates. Your care team remains the right place for individualized medication, glucose, and nutrition decisions.

Formulary ledger

Build your nutrition guide

Enter your information below. Required fields are marked. Your entries stay in this browser and the results remain educational estimates.

About you

We use age, gender, height, and weight to estimate resting energy.

Units
Gender

Activity level

Activity multipliers are approximate and can overestimate or underestimate individual needs.

Choose an activity level

Nutrition planning

Choose what you would most like this guide to help explain.

Planning goal

Carbohydrate planning

Carbohydrate needs vary with medication, activity, preferences, and health circumstances.

Has your healthcare professional recommended a daily carbohydrate target?

Adjustable educational example

General adult reference ranges are 45-65% carbohydrate, 10-35% protein, and 20-35% fat.

Optional safety context

This answer only changes the educational safety notice. It never changes medication or insulin.

Do you use insulin or medication that can cause low blood sugar?

Clinical guidance & FAQ

Questions about the estimates

Understand the assumptions behind resting metabolic models and carbohydrate planning.

How are daily calories estimated?+

The calculator uses the Mifflin-St Jeor resting metabolic rate equation and a standard activity multiplier. It is a population estimate, not a measured energy need.

Is the carbohydrate amount a medical target?+

No. Unless you enter a target from your healthcare professional, the amount is an adjustable educational example based on your selected macro distribution.

Does the calculator subtract fibre from total carbohydrate?+

No. The meal planner uses total carbohydrate. Nutrition labels and counting practices can differ by country, so follow the method recommended by your diabetes care team.

Where does my information go?+

Calculator entries stay in this browser during normal use. They are not sent to the newsletter service, analytics platforms, or advertising services.