YOUR NUTRITION, MADE PRACTICAL
Know your numbers.
Make them work for you.
Find a starting point for your daily macros. Bring clarity to the recipes you love.
Nutrition HubSimple inputs. Useful answers.
Free tools. No account needed. Save your recipe or plan file to your device before closing or refreshing this page. Your work is not automatically saved to an account.
Get Ayda’s free pancake recipe book and nutrition emails
Joining is optional; all three tools are free to use.
START WITH YOU
Make it personal.
A few details help estimate your daily energy and macro needs.
FROM INGREDIENTS TO INSIGHT
Build your recipe.
Use values from a food label or a verified food record. Match the food’s raw or cooked state.
Changes portion size, not ingredient amounts.
Needed for nutrition per 100 g.
Ingredients 0
Add your first ingredient.Keep the label or food record handy.
Make more or fewer portions
Scale every ingredient to keep the same approximate portion nutrition. Finished batch weight scales as an estimate.
Save downloads an editable recipe file to your device. Open saved recipe continues a recipe previously saved from this calculator; it does not import a PDF or photo. Nothing is uploaded. Explore Ayda’s ready-made recipes in My Meal Plan. Food search is not connected in this version.
YOUR RECIPES. YOUR ROUTINE.
A little planning. More flexibility.
Build three days from the recipe collection. Swap meals, adjust portions and take your shopping list with you.
Illustrative example · not individualized or matched to your targets
Daily comparison targets
Optional targets help you compare your choices. They do not automatically match or prescribe your menu.
Calculate your macros first.
Applied targets are a snapshot. Changing your calculator inputs will not change this plan automatically.
BUILD A DAY THAT FITS YOU
Day 1
READY FOR REAL LIFE
Your plan, on hand.
Print your menu and combined shopping list, or save a plan file to continue later.
Shopping for your plan
Amounts reflect planned portions. Raw, cooked and drained ingredients stay separate; check the state before shopping or preparing.
Estimates from published recipes; portions scale the original recipe. Check ingredients and labels. A starter menu is an example, not matched to your targets. Plans stay in this page until you download a file.
A NOTE FROM AYDA
Use these numbers as a starting point. Review your energy, recovery, training and progress, then adjust with support.
Ayda Page · Health AngelHow these calculators work
Daily macro estimates
Mifflin–St Jeor estimates resting energy (REE), not a measured metabolic rate. Your selected activity factor estimates total daily energy. Goal adjustments and macro settings are separate planning presets.
The protein presets are adapted from the original Health Angel workbook for active adults (about 1.76–1.98 g/kg). The ISSN protein position stand provides exercise context. Editable ranges are interface limits, not universal recommendations. The original Mifflin study included ages 19–78; estimates outside that sample need extra caution.
Recipe nutrition
Each ingredient’s nutrients are multiplied by the amount used, then summed. Portions divide the batch total. Nutrition per 100 g requires the finished edible batch weight.
Match raw, cooked or dry weights to the corresponding food record. Label energy is retained rather than recalculated from macros. Missing fiber is shown as unknown. USDA FoodData Central is one source for food records; this tool does not fetch its data automatically.