Fill in your profile to see your personalised macro targets
🔒 All data is stored locally on your device. Nothing is sent anywhere.
A nudge in the right direction, not a rulebook.
What this is
ProteinPlanner is a simple, free tool built for people like me who want to think a bit more about what they're eating — without it becoming a full-time job. The idea is straightforward: eat more protein, feel fuller, have more energy, and make the gym actually worth the effort.
It's not a diet. There's no forbidden foods list, no points system, no weigh-in day. Just a calculator that helps you understand roughly what your body needs, a collection of decent high-protein recipes, and a planner to loosely organise your week.
How it works
You put in your weight, height, age and how active you are. The app uses the Mifflin-St Jeor formula — the same one used by NHS dietitians and sports nutritionists — to estimate how many calories you burn each day. From there it sets a protein target at roughly 1g per pound of bodyweight, which is the high end of what the research suggests for people who train regularly.
The recipe macros are calculated from ingredient weights using USDA nutritional reference data. They're good estimates, not lab-precise measurements. Real food varies.
Please read this bit
ProteinPlanner is a hobby project, not a medical tool. The numbers it produces are estimates based on population averages and may not be right for you specifically.
If you have any existing health conditions, take medication, are pregnant, have a history of disordered eating, or are thinking about making significant changes to your diet — please speak to your GP or a registered dietitian first. They know your situation. This app does not.
Same goes if you're thinking about a significant calorie deficit. A 500 kcal/day deficit is a general guideline, not a prescription.
Your data
Everything you enter stays on your device. Your profile, meal plan, and shopping list are saved in your browser's local storage and never sent anywhere. There are no accounts, no servers, no tracking, no ads. You can clear it all by clearing your browser data.
Built by
ProteinPlanner is part of GazLabs — a collection of free tools built for tinkerers and hobbyists. No ads, no signup, no nonsense.
Nutritional values are estimates. Always consult a qualified healthcare professional before making changes to your diet, especially if you have an underlying health condition.