Youth Athlete Calorie & Macro Planner
Carbs 6–10 g/kg, Protein 1.6–2.0 g/kg, Fat 1.0–1.5 g/kg. Select day type and weight. Build meals below. Totals and remaining update live.
Carb / Protein / Fat in g/kg
kg = lb / 2.2
Targets
| kg | — |
|---|---|
| Carb (g) | — |
| Protein (g) | — |
| Fat (g) | — |
| Total kcal | — |
Sample Day (150 lb)
Standard
Light
Heavy
Match
Example meals for a 150 lb athlete. Totals compare to your targets.
| Meal | Items | Servings | Carb (g) | Protein (g) | Fat (g) | Calories |
|---|---|---|---|---|---|---|
| Sample totals | 0 | 0 | 0 | 0 | ||
| Target (from top) | 0 | 0 | 0 | 0 | ||
| Remaining to target | 0 | 0 | 0 | 0 | ||
Standard
Light
Heavy
Match
Meal Builder
Pick up to 5 items per meal and set servings. Leave unused rows blank.
Daily Plan Totals
| Meal | Items | Servings | Carb (g) | Protein (g) | Fat (g) | Calories |
|---|---|---|---|---|---|---|
| Add foods above to see totals | ||||||
| Plan totals | 0 | 0 | 0 | 0 | ||
| Target | 0 | 0 | 0 | 0 | ||
| Remaining to target | 0 | 0 | 0 | 0 | ||
Adjust meals and servings to close remaining gaps.
Reference: Per-serving Nutrition
| Food | Unit | Carb (g) | Protein (g) | Fat (g) | Calories |
|---|
