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Your Daily Nutrition Plan
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Macronutrient Split
Recommended Food Portions
Calculation History
Free Nutrition Plan (Calories, BMI, Macros) — The Dietitian’s Complete Guide
Free, with no registration, and based on official recommendations from leading health authorities, the NutriPlanner calculator provides you with a personalized calorie assessment, your Body Mass Index (BMI), and the ideal macronutrient split (protein, carbs, fat) in just a few clicks. In this tutorial, I’ll guide you through each indicator, explain how to interpret your results, and show you how to translate them into real‑life eating habits – all with the same rigor a dietitian applies in consultation.
- Understanding your calorie needs: BMR, TDEE, and your personal goal
- Body Mass Index (BMI): definition, WHO classification, and limitations
- Macronutrient distribution: why and how to adjust it
- From macros to plate: the recommended portion system
- Your sample daily menu: a concrete example
- The 5 most common calorie‑counting mistakes
- Scientific references and sources
1. Understanding your calorie needs: BMR, TDEE, and your personal goal
1.1 Basal Metabolic Rate (BMR) – the energy of rest
Your Basal Metabolic Rate (BMR) is the amount of energy your body expends at complete rest to keep vital functions running: breathing, blood circulation, maintaining body temperature, cell renewal. It accounts for roughly 60‑70% of your total daily energy expenditure.
Our calculator uses the Mifflin‑St Jeor equation, currently considered the most accurate for estimating BMR in healthy adults:
• Male: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
• Female: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
For example, a 35‑year‑old woman weighing 65 kg and 168 cm tall has a BMR of about 1,405 kcal/day. That’s the minimum energy her body requires even when lying down all day.
1.2 Total Daily Energy Expenditure (TDEE) – physical activity enters the picture
To go from BMR to your Total Daily Energy Expenditure (TDEE), we multiply BMR by a Physical Activity Level (PAL) coefficient. The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) retains an average PAL of 1.63 for the French adult population, corresponding to a moderately active lifestyle.
Our tool offers the most commonly used coefficients in dietetic practice:
| Activity Level | PAL Coefficient | Examples |
|---|---|---|
| Sedentary | 1.2 | Desk job, little walking |
| Lightly active | 1.375 | Occasional walking, 1‑2 workouts/week |
| Moderately active | 1.55 | 3‑4 moderate exercise sessions/week |
| Very active | 1.725 | Daily intense exercise or physical job |
| Extra active | 1.9 | Elite athlete, very demanding physical work |
Back to our example: with a PAL of 1.55 (moderately active), this woman’s TDEE = 1,405 × 1.55 ≈ 2,178 kcal/day. That’s the energy she needs to maintain a stable weight.
1.3 Your personalized calorie goal – based on your objective
Once TDEE is known, the calculator adjusts your intake according to your goal:
- Weight loss: TDEE − 500 kcal/day (moderate deficit, ~0.5 kg/week)
- Weight maintenance: TDEE unchanged
- Muscle gain: TDEE + 500 kcal/day (moderate surplus to support muscle synthesis)
2. Body Mass Index (BMI): definition, WHO classification, and limitations
The Body Mass Index (BMI) is a simple anthropometric indicator: BMI = weight (kg) / height² (m²). Developed in the 19th century by Adolphe Quetelet and adopted by the World Health Organization, it provides an initial assessment of weight status.
2.1 WHO classification
| BMI (kg/m²) | WHO Classification | Health Risk |
|---|---|---|
| < 18.5 | Underweight | Risk of nutritional deficiencies, osteoporosis, immune suppression |
| 18.5 – 24.9 | Normal weight | Minimal risk (healthy weight) |
| 25.0 – 29.9 | Overweight | Increased risk of cardiovascular and metabolic diseases |
| 30.0 – 34.9 | Obesity Class I | Moderately elevated risk |
| 35.0 – 39.9 | Obesity Class II | High risk |
| ≥ 40.0 | Obesity Class III | Very high risk |
2.2 Why BMI is only a starting point
BMI does not distinguish fat mass from lean mass (muscle, bone, water). A very muscular athlete may be classified as overweight without excess body fat. Conversely, someone with a normal BMI but very low muscle mass (sarcopenic obesity) may have a reassuring BMI while their body composition is unfavorable. That’s why dietitians use BMI as a screening tool, supplemented when necessary by waist circumference, bioelectrical impedance, or DEXA scanning.
3. Macronutrient distribution: why and how to adjust it
Once your calorie target is set, the next question is: how should those calories be split among the three macronutrient families?
3.1 What official guidelines say
ANSES defined reference intervals for the adult population, expressed as a percentage of total energy intake (TEI):
| Macronutrient | Recommended TEI % (ANSES) | Calories per gram |
|---|---|---|
| Protein | 10 – 20% | 4 kcal/g |
| Fat | 35 – 40% | 9 kcal/g |
| Carbohydrates | 40 – 55% | 4 kcal/g |
3.2 Why the calculator adjusts these percentages based on your goal
In dietetic practice, macronutrient distribution is tailored to the objective:
- Weight loss (35% protein / 40% carbs / 25% fat): slightly higher protein to preserve lean mass and promote satiety, while keeping enough carbs for energy.
- Weight maintenance (20% protein / 50% carbs / 30% fat): a balanced split close to the median of the ANSES intervals, sustainable long‑term.
- Muscle gain (25% protein / 50% carbs / 25% fat): elevated carbohydrate intake to fuel training and glycogen synthesis, with controlled fat intake.
• Protein (4 kcal/g): tissue building and repair, enzyme & hormone synthesis, maintenance of muscle mass.
• Carbohydrates (4 kcal/g): main fuel for the brain and muscles, stored as hepatic and muscle glycogen.
• Fat (9 kcal/g): cell membrane structure, hormone synthesis (steroids), absorption of fat‑soluble vitamins (A, D, E, K).
4. From macros to plate: the recommended portion system
Calculating grams of protein, carbs and fat is one thing. Translating them into real food is another. That’s where the portion system comes in.
4.1 The 8 food groups used by the calculator
Our tool distributes your macros into portions from 8 food groups, following the logic used in dietetic consultations:
| Food Group | Typical portion | Kcal/ portion | Examples |
|---|---|---|---|
| 🌾 Whole grains | 30 g carbs | 120 kcal | Brown rice, oats, whole‑wheat bread |
| 🫘 Legumes | 20 g carbs | 100 kcal | Lentils, chickpeas, kidney beans |
| 🍎 Fruits | 15 g carbs | 60 kcal | Apple, banana, berries |
| 🥦 Vegetables | 5 g carbs | 25 kcal | Broccoli, spinach, carrots |
| 🍗 Lean proteins | 20 g protein | 110 kcal | Chicken breast, turkey, white fish |
| 🍳 Fatty fish / eggs | 18 g protein | 150 kcal | Salmon, sardines, eggs |
| 🥛 Dairy / alternatives | 15 g protein | 120 kcal | Milk, yogurt, tofu |
| 🥑 Healthy fats | 10 g fat | 90 kcal | Olive oil, nuts, avocado |
4.2 Why at least 5 fruits and vegetables per day?
The French National Nutrition and Health Program (PNNS) recommends at least 5 servings of fruits and vegetables per day (one serving = 80‑100 g). This advice is based on strong evidence of a protective effect against cardiovascular disease, certain cancers, type‑2 diabetes, and high blood pressure. Our calculator automatically includes a minimum of 2 fruits and 3 vegetables in every distribution.
5. Your sample daily menu: a concrete example
Once the portions are calculated, the “Show Sample Daily Menu” button automatically generates a menu proposal split into four eating occasions: breakfast, lunch, dinner, and snacks. Each meal lists the food groups with the number of portions, grams, and calories.
This menu is not a rigid plan but a flexible template you can adapt to your tastes, constraints, and cultural food habits. The key is to respect the overall balance across the day.
6. The 5 most common calorie‑counting mistakes
Mistake #1: Underestimating your physical activity level
Many people classify themselves as “sedentary” even though they walk 30 minutes a day. Regular walking already corresponds to a “lightly active” level (PAL 1.375). Underestimating your PAL leads to an excessively large calorie deficit, risking fatigue, muscle loss, and program drop‑out.
Mistake #2: Choosing a goal that doesn’t match your BMI
This is exactly why the calculator includes automatic alerts. Wanting to lose weight when you’re underweight (BMI < 18.5) exposes you to severe nutrient deficiencies, amenorrhea, and long‑term osteoporosis. Likewise, trying to gain weight when you’re obese (BMI ≥ 30) can worsen a pre‑existing metabolic syndrome.
Mistake #3: Ignoring food quality in your macro split
Meeting your carbohydrate target with industrial biscuits doesn’t have the same metabolic effect as getting those carbs from whole grains, legumes, and fruits. Glycemic index, nutrient density, and fiber content are major long‑term health determinants. ANSES recommends a daily intake of 30 g of fiber for adults.
Mistake #4: Forgetting hydration
Water needs are often overlooked in nutrition plans. ANSES recommends 2.5 litres of water per day for men and 2 litres for women (from drinks and food). Inadequate hydration impairs cognitive and physical performance and can distort hunger perception.
Mistake #5: Treating the calculator as an absolute truth
A calculator, no matter how sophisticated, provides a starting estimate. Every individual has a unique metabolism influenced by genetics, gut microbiota, weight history, and health status. Regular monitoring of weight, measurements, energy levels, and sleep quality allows you to progressively adjust your calorie intake to reach your goals without risking your health.
7. Scientific references and sources
- ANSES (2016) — Update of PNNS benchmarks: development of nutritional references. Collective expert report. Available at anses.fr
- ANSES (2021) — Nutritional references for vitamins and minerals. Collective expert report. anses.fr
- CERIN (2021) — Nutritional references for adults. Average daily energy requirement evaluated at 2,600 kcal (men 18‑69) and 2,100 kcal (women 18‑59). cerin.org
- CERIN (2017) — Nutritional references for protein, fat, carbohydrates, and fibre (adults and elderly). Reference intervals: protein 10‑20%, fat 35‑40%, carbohydrates 40‑55%. cerin.org
- WHO (2000) — Obesity: Preventing and Managing the Global Epidemic. WHO Technical Report Series 894. BMI classification: <18.5 underweight, 18.5‑24.9 normal, 25‑29.9 overweight, ≥30 obesity.
- National Academies of Sciences, Engineering, and Medicine (2023) — Dietary Reference Intakes for Energy. Estimated Energy Requirements (EER) equations. nap.edu
- Mifflin MD, St Jeor ST, et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr.
- PNNS / Santé Publique France — The 9 consumption benchmarks of the National Nutrition and Health Program. sante.gouv.fr