🧩 Nutrisize Health — Weekly Worksheet

Offline copy — open this file in any browser; it calculates automatically and saves your entries locally. From nutrisize.health/plans. Educational only — not medical advice.

📊 Your numbers

Sex

Age (years)

Units

Height (cm)

Weight (kg)

Activity level

Goal

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BMI

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BMR kcal/day

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TDEE kcal/day

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Daily target kcal

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Protein g/day

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Carbs g/day

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Fat g/day

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Fiber g/day

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Water L/day

BMR uses the Mifflin–St Jeor equation (ages 15+). Protein is sized per kg of body weight, fat at 30% of calories, carbs fill the rest, fiber at 14 g per 1,000 kcal. Educational estimates — not medical advice.

📅 Plan your week

Enter the calories you plan for each meal — totals, color coding, and the weekly summary update as you type. Your entries stay in this browser only.

Day	Breakfast	Lunch	Snack	Dinner	Total	Exercise min	Intensity	Burn

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Avg intake kcal/day

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vs. your target

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Exercise min/week

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Est. burn kcal/week

Aim for your daily total to land near your target (green = within 5%, amber = within 12%). Exercise burn is a rough estimate from duration, intensity, and your weight (METs method).