Sample Weekly Plans / Worksheet

🧩 Interactive Weekly Worksheet

Enter your numbers — everything below calculates itself. Nothing leaves your browser.

📊 Your numbers

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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.

DayBreakfastLunchSnackDinner TotalExercise minIntensityBurn
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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).

⬇️ Download offline copy (HTML) 🖨️ Printable blank sheet (PDF)
Educational tool only. Estimates use standard population equations and are not medical advice. For live tracking with 4,995 foods, 5,404 exercises, and 200+ physiological parameters, get the Nutrisize Health app.