Grocery list builder
Turn your macros into a shopping list. Print it or have it sent to your inbox.
These tools give general estimates, not medical advice. If food, weight or exercise is causing you distress, a doctor or an organization such as NEDIC (Canada) or the National Alliance for Eating Disorders (US) can help.
How this works
We share your macros across a few simple staples for each category, then multiply by your number of days. Amounts are approximate, since foods overlap in macros and weights change when cooked.
Common questions
Do I have to eat exactly these foods?
No. Use the list as a starting point and swap foods with the food swap calculator.
Why are the amounts approximate?
Most foods contain more than one macro, and raw and cooked weights differ.
More free tools
Food swap calculator
Swap one food for another and keep your calories or macros matched.
Open tool →NUTRITIONMeal prep macro fitter
Fit prepared meals into your targets and see exactly what to top up.
Open tool →NUTRITIONSupplement stack checker
See which evidence-based basics may suit you, and what to skip.
Open tool →