Enter your planning and tracking details
Example data table
| Day | Breakfast | Lunch | Dinner | Snacks | Water (L) | Protein (g) |
|---|---|---|---|---|---|---|
| Monday | Oats, yogurt, berries | Chicken wrap, salad | Rice, lentils, vegetables | Fruit, nuts | 2.4 | 82 |
| Tuesday | Egg toast, banana | Bean bowl, avocado | Fish, potatoes, broccoli | Yogurt, crackers | 2.6 | 88 |
| Wednesday | Smoothie, granola | Turkey sandwich, soup | Pasta, spinach, cheese | Apple, peanut butter | 2.5 | 79 |
| Thursday | Porridge, seeds | Chickpea curry, rice | Chicken, quinoa, carrots | Milk, dates | 2.7 | 84 |
| Friday | Omelet, toast | Salmon salad bowl | Beef stew, vegetables | Cheese, pear | 2.3 | 91 |
Formula used
1) BMI estimate
BMI = weight in kilograms / (height in meters × height in meters).
2) Daily calorie target
Calorie target = weight × activity factor + life stage adjustment + teen or BMI adjustment when applicable.
3) Protein target
Protein target = body weight × stage multiplier, while respecting a practical minimum for pregnancy and breastfeeding support.
4) Fat guide
Fat target = 30% of calorie target / 9, because each gram of fat provides about 9 calories.
5) Meal allocation
Main meals receive 80% of daily calories and protein. Snacks share the remaining 20% across planned snack slots.
6) Consistency score
Overall score = calories 25% + protein 20% + water 20% + produce 15% + logging 10% + supplement adherence 10%.
How to use this calculator
- Choose the current life stage that matches your household nutrition needs.
- Enter age, weight, height, and activity for a tailored daily intake estimate.
- Add the number of main meals and snacks you want each day.
- Type your recent average intake for calories, protein, water, and produce servings.
- Record how many days you tracked meals and took supplements this week.
- Enter your weekly food budget to see daily and per-occasion spending guidance.
- Press the calculate button to view the result section above the form.
- Review the chart, meal allocation table, and export the summary as CSV or PDF.
Frequently asked questions
1. What does this tracker calculate?
It estimates calorie, protein, hydration, produce, and key micronutrient goals, then compares them with your recent intake and weekly consistency habits.
2. Is this meant for pregnancy only?
No. It includes trying to conceive, all three trimesters, and breastfeeding, so it can support planning before birth and during early parenting.
3. Why is there a consistency score?
The score helps you see whether your real routine matches your plan. It combines intake, hydration, produce, tracking frequency, and supplement follow-through.
4. Does the tool diagnose nutrition problems?
No. It is a planning aid. Medical symptoms, severe nausea, gestational diabetes, food allergies, or restricted diets should always be reviewed professionally.
5. Why does activity level affect calories?
More daily movement usually increases energy needs. The calculator uses weight and an activity factor to create a practical maintenance estimate.
6. Can I use this for weekly meal prep?
Yes. The allocation table helps divide total calories and protein across meals and snacks, which is useful when batch cooking or grocery planning.
7. Why track produce servings?
Produce intake is a simple proxy for dietary variety, fiber, and micronutrient density. It supports better meal balance across the week.
8. What should I do with the exports?
Use CSV for spreadsheets and trend logs. Use PDF when you want a clean summary for printing, sharing, or adding to family planning notes.