Nutrition & Macro PlannerGentleTools Fitness · Free Nutrition web tool
Private · browser storage
Nutrition workspaceFree Web Tool

Nutrition & Macro Planner

A free nutrition workspace for building transparent calorie and macro targets, logging actual intake and reviewing 7–30 day adherence directly on gentletools.com. No app installation is required or offered.

Free to useBrowser basedLocal data
Use this tool directly on gentletools.com. App installation is intentionally disabled.
7-day nutrition pulse

Your nutrition at a glance

Recent intake averages calculated from your saved daily logs.

Live local data
Logged days—last 7 days
Avg calories—logged days
Avg protein—logged days
Latest weight—saved log
7-day calorie trendDaily energy intake in kilocalories (kcal) from days you logged.
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Start logging to build your personal trend.

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Logging consistencyNo data yet

Days logged in the last week.

Fitness Web ControlsSample mode, local data protection, backup and guarded data controls for your browser-based Fitness workspace.
Checking connection…Checking storage…Real data mode

Website-only mode · no separate Fitness app installation.

Restore Fitness backup?

Existing matching local data groups will be replaced.

A safety backup of the current local Fitness data will be downloaded before the restore is applied.

Step 1 of 3 · Scope

What do you want to delete?

Choose the smallest scope you need. Nothing is deleted yet.

Estimate maintenance energy

Start with the shared Mifflin-St Jeor BMR/TDEE calculation used across GentleTools Fitness, then carry the estimate into the target and adherence workflow below.

No account required. Basic profile fields can be reused on this device after calculating; results are stored only when you choose Save result.

Next:Calorie Calculator →Macro Calculator →

Build and save daily targets

Use a transparent weight-goal calorie estimate, split that target into protein, carbohydrates and fat, then save the numbers locally for adherence tracking.

Transparent target engineCalories and macros come from visible calculation logic rather than a black-box recommendation.
Adherence analyticsCompare 7, 14 or 30 days against saved targets and switch between the metrics that matter.
Local browser dataYour nutrition history stays in this browser unless you explicitly export a backup.

No account required. Basic profile fields can be reused on this device after calculating; results are stored only when you choose Save result.

Next:Macro Calculator →Protein Calculator →

No account required. Basic profile fields can be reused on this device after calculating; results are stored only when you choose Save result.

Next:Protein Calculator →TDEE Calculator →
Daily targetsSave one target set locally and compare your actual logged days against it.

Targets are your planning values, not medical recommendations. There are no arbitrary upper input ceilings; values still must be numeric, and fields that cannot logically be negative are checked when saving.

Log actual intake & see adherence

Enter your real daily calorie and macro totals. The tool stores one local entry per date, calculates recent averages and weight trend, then compares calories and protein with your saved targets to show how often you stayed within ±10%.

Actual daily totalsRequired fields are marked. Saving the same date updates that day.
Required

Nothing saved yet in this session.

One entry per date. Saving the same date updates that day instead of creating a duplicate. No arbitrary upper numeric limits are imposed; impossible negative values are still rejected when saving.

Actual intake & adherence

Averages use only days you logged in the selected range. Adherence appears after you save targets above.

Logged days0Days with an actual entry
Avg calories—Average across logged days
Avg protein—Average across logged days
Weight trend—First vs latest logged weight

Adherence is waiting for a saved target. Your actual daily logs still work without one.

Recent logged days

No nutrition days saved yet.

Daily nutrition entries and targets stay in this browser on this device. GentleTools does not receive them. © GentleTools · gentletools.com

Protein target

Cross-check a practical daily protein range against body weight and training context using the same shared Fitness profile layer.

No account required. Basic profile fields can be reused on this device after calculating; results are stored only when you choose Save result.

Next:Macro Calculator →1RM Calculator →
Free website-only Fitness tool.Use it directly on gentletools.com. Local records remain in this browser unless you export them.© 2026 GentleTools · gentletools.com