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Family calorie and macro calculator
Estimate daily calories, protein, fat, and carbohydrate for each person, then the staples that cover the household for as many days as you choose.
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How the calories are worked out
Adults who have a height use the Mifflin–St Jeor equation, multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active). Children, and adults with no height entered, use the Schofield equations from the 1985 FAO/WHO/UNU report. Under-18 activity is kept at 1.4 or higher so a storage plan does not assume a child is sedentary.
Protein is a storage target from body weight: 0.8 grams per kilogram when sedentary, up to 1.6 when the work is hard. Fat is set at 30 percent of calories. Carbohydrate fills the rest. The staple list then covers the household calorie total with white rice (40 percent), dry lentils (25), rolled oats (15), vegetable oil (15), and skim milk powder (5).
How to use it
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Step 1
Add each person
Sex, age, weight, and height. Activity is how hard the days usually are, not a single workout.
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Step 2
Set the number of days
Fourteen days is a short outage. Ninety days is a season. The weights scale in a straight line.
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Step 3
Read the staple weights
Those kilograms are uncooked food. Use the bucket calculator if you want containers instead of kilos.
Calorie questions
Is this a diet plan?
No. It is a shopping estimate so a cupboard can cover a household. It does not account for pregnancy, illness, or a clinician’s target.
Why is oil on a food-storage list?
Dry grains are bulky and low in fat. A small amount of oil raises calories without another sack of rice, and it makes the meals edible.
What if someone is still growing?
Enter their age and weight. The child equations are used under 18, with a floor on the activity factor.
Related
Turn the shopping list into stock you can rotate.