Google Sheets · Excel · 6 tabs · TDEE & BMR · macro targets · auto grocery list
Macro Meal-Plan Generator
Macro Meal-Plan Generator - work out your calories, set your protein, carb and fat targets, and plan a full week of meals that hits them. Most meal planners make you count everything by hand. This one does the maths: type your age, weight, height and activity and it calculates your BMR and TDEE, turns your calories into a protein / carb / fat split in grams, then fills in the macros for every meal you plan and tallies the whole week into a shopping list.
€7.99 · instant download · Excel and Google Sheets · no subscription · use it forever.
What you get
- DEMO workbook: a fully worked example - one week of meals with every formula computing, so you can see the whole system working before you touch your own numbers.
- BLANK workbook: the same system with the example cleared, ready for your own foods, targets and week.
- Quick-start guide PDF: your first meal plan in about 10 minutes.
- Works in Microsoft Excel (.xlsx) and Google Sheets. No macros, so nothing breaks.
The tabs
Profile & TDEE
your BMR and daily calorie burn (Mifflin-St Jeor)
Macro Targets
calories split into protein, carbs and fat, in grams
Food Database
your foods with per-serving macros; add as many as you like
Weekly Meal Plan
7 days x 4 meals; macros and daily totals calculate
Grocery List
every food you planned, auto-tallied into a shopping list
Progress
weekly weigh-ins and calorie adherence, in one view
Works with
- Excel and Google Sheets (instructions included)
- Print as PDF for a paper copy
Before you buy: For personal use. Calorie and macro figures are estimates — confirm with a professional.
Get it
€7.99, instant download from the ChurchillCraft shop on Etsy. No subscription, no account, no macros — the file is yours and it keeps working.