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About this tool
Plan your meals for the week with an organized interface and clear next steps.
A weekly meal planner lays out breakfast, lunch, dinner and snacks across seven days, converts the grams you enter into calories using the Atwater factors (4 kcal per gram of protein, 4 for carbohydrate, 9 for fat), and checks each day's macronutrient split against the Institute of Medicine's Acceptable Macronutrient Distribution Ranges. It then merges every ingredient line into one shopping list. It is for anyone doing a weekly shop who wants the plan to add up before they get to the supermarket.
Open Weekly Meal Planner on AltFTool — it loads instantly in your browser.
Set your Daily calorie target (kcal), then use Add meal to give each meal a Day, Slot, Protein/Carbs/Fat grams, Portions to cook and one-per-line Ingredients.
The planner derives calories at 4/4/9 kcal per gram and checks each day's split against the 45-65% carb, 10-35% protein and 20-35% fat AMDR ranges.
Read the Day by day table and the merged Shopping list, then click Copy plan to export both.
Energy is derived from grams, so the kcal figure can never contradict the macros you typed.
Days outside 45-65% carbs, 10-35% protein or 20-35% fat are flagged with the actual percentage.
Two meals each needing 200 g of rice appear once on the list as 400 g.
With the Atwater general factors: 4 kcal per gram of protein, 4 per gram of carbohydrate and 9 per gram of fat. So a meal with 30 g protein, 60 g carbs and 20 g fat is 120 + 240 + 180 = 540 kcal. Nothing is entered as a calorie figure, which is why the totals always reconcile with the grams.
The Institute of Medicine's ranges for adults are 45-65% of energy from carbohydrate, 10-35% from protein and 20-35% from fat. These are wide on purpose — plenty of healthy patterns sit anywhere inside them. This planner flags a day only when it falls outside those bounds, not when it differs from some ideal.
The macros are what one person eats, and they drive the day's calorie total. Portions is how many servings you cook, and it only multiplies the ingredients on the shopping list. Cooking four portions of a meal you eat one of will not change your calorie total, but it will quadruple the rice you need to buy.
More than 10%. On a 2,200 kcal target that means anything below 1,980 or above 2,420 kcal gets a warning, with the exact shortfall or surplus in kilocalories. Smaller day-to-day swings are normal and are left alone.