Health & Fitness · Free tool
Meal Prep Calculator
Enter weekly macros and preferred foods; get a shopping list scaled for your target calories and portions.
Updated April 2026
Macro split sums to 100%. Looks good.
500 kcal / meal
Split over 4 meals per day
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Meal 1 | 500 kcal | 38 g | 50 g | 17 g |
| Meal 2 | 500 kcal | 38 g | 50 g | 17 g |
| Meal 3 | 500 kcal | 38 g | 50 g | 17 g |
| Meal 4 | 500 kcal | 38 g | 50 g | 17 g |
Estimate only — consult a doctor or RD for medical advice.
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What it does
Enter weekly macros and preferred foods; get a shopping list scaled for your target calories and portions.
Runs entirely in your browser — no upload, no account, no watermark. For more tools in this category see the full tools index.
How to use it
- Fill in the inputs or drop your file.
- Click the primary button to run.
- Copy or download the result.