Eat with a plan, not a guess

A calorie goal, a recipe, a plan for the day.

Set a sensible calorie and protein target. Analyse any recipe by its ingredients. Build your day against your goal. And when you're ready, read the supplement guide that's actually honest about what works.

Set your goal Analyse a recipe Plan a day Supplement guide

01 — Daily target

Calorie & Macro Calculator

Mifflin-St Jeor BMR with an activity multiplier, then adjusted for your goal. Your number is saved in this browser — the rest of the app uses it to measure recipes against your day.

Sex

Age

Units

Activity level

Weight (kg)

Height (cm)

Goal

Protein target (grams per kg body weight)

BMR

—

Base metabolic rate

TDEE

—

Maintenance

Daily target

—

Your calorie goal

Protein

—

— kcal

Fat

—

~27% of calories

Carbs

—

Fills the rest

Educational estimates only. Not a substitute for advice from a GP or registered dietitian. If you have diabetes, an eating disorder, kidney disease, or are pregnant, please speak to a clinician before setting calorie targets.

02 — Per serving

Recipe Analyser

Build a recipe from ingredients, tell it how many servings it makes, and get calories plus macros per serving. If you've set a goal above, we'll show how it fits into your day.

Recipe name

Add an ingredient

Ingredients

No ingredients yet. Start typing above to find foods.

How many servings does this make?

Per serving

calories

Protein

0 g

Carbs

0 g

Fat

0 g

Of daily target

—

set a goal above

03 — Today's plate

Day Planner

Add recipes or quick entries to today's log. Watch the ring fill up. Resets each day.

/ — kcal

Protein0 g

Carbs0 g

Fat0 g

Remaining—kcal left

Quick add a food or meal

Today's entries

Nothing yet. Add a quick item above, or save a recipe to "today".

04 — Your recipes

Recipe Library

Recipes you save from the analyser live here, plus a starter pack of ten sensible meals to help you get going.

05 — Only what earns its place

Supplement Guide

A short, honest library. Each entry has an evidence grade, a typical dose, who it helps, who should avoid it, and drug interactions to watch for. Nothing here replaces a conversation with your GP or pharmacist.

This is educational information, not medical advice. Talk to a GP or pharmacist before starting any supplement, especially if you're on prescription medication, pregnant or breastfeeding, have kidney or liver disease, or are preparing for surgery. Supplements are not a substitute for food, sleep, or movement.

About Plateful

A single-page companion for anyone trying to eat with a bit more intention. Everything runs in your browser — no account, no tracking, no data leaves your device. If it helps, brilliant. If it doesn't, close the tab and no harm done.