Daily scenarios

See your whole day, meals, snacks, workouts, and work, with the macros for each meal and snack laid out right on the timeline. Change the shape of your day and watch the numbers redistribute.

Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).

Daily targets
kcal
g
Carb / fat balance
Meals and snacks
Snack size
Eating window
Training
Workout 1
Work
Enter your calorie and protein targets to see your day. At least one meal is needed too. Everything updates as you type.

How it works

Your daily protein and fat targets are set first, carbs fill whatever calories are left, same as the daily macro calculator. That daily total is then split across your meals and snacks: every meal counts as one full share, a snack counts as a fraction of one (set by its size), so the day still adds up to exactly your target no matter how many meals and snacks you choose.

If you adjust meal sizes, a Light meal counts as three-quarters of a share and a Large meal as one and a half. Carbs and fat follow those sizes; protein stays the same in every meal, because spreading it evenly works best for muscle. Pre/post-workout food comes out of the daily total first, then the rest is split this way.

Workouts and work don't carry macros, they're shown so you can see how eating lines up around training and your schedule, not just what to eat. Pre- and post-workout food is the exception: it's a fixed amount you set directly, taken off the top of your daily protein and carbs before the rest gets split across your meals and snacks, so checking or unchecking it reshapes everything else around it.

If two things share the same slot (say, a snack and a workout both after Meal 2), use the small arrows on their cards to put them in the order you actually experience them.

This is general information, not personalized medical or nutrition advice. If you're working with a doctor or registered dietitian on a specific eating or training plan, follow their guidance over these defaults.