Macros + Weekly Grocery Spend
Plan Meal Budget →
Weekly High-Protein Meal-Prep & Budget Sheet
Turn body weight and calorie goals into exact gram targets for protein, fat, and net carbs plus 7-day protein grocery cost.
Free Glycemic Load, Micronutrient RDA & Macro Calculators
Move beyond empty calorie counting. Model real mixed-meal Glycemic Load using Net Available Carbs, personalize daily targets across 24 essential vitamins and minerals, and split TDEE macros per meal.
42+ Foods + Custom Meal GL
Calculate Meal GL →
Glycemic Load (GL) Calculator
Build multi-ingredient meals from 42+ presets or custom foods, subtract dietary fiber for Net Available Carbs, compute weighted Meal GI & Total GL, and get smart pairing swaps.
24 Vitamins & Minerals
View 24 Nutrient Targets →
Micronutrient RDA / UL Calculator
Select sex, age, life stage (adult, pregnancy, lactation, endurance athlete), and diet (omnivore, vegetarian, vegan) to view personalized RDA/AI targets, Upper Limits, and food sources.
Mifflin-St Jeor + Meal Split
Plan Daily Macros →
TDEE & Macro Split Planner
Toggle kg/cm or lb/ft-in, calculate BMR and TDEE, apply Lean Cut, Fat Loss, or Lean Bulk targets across Balanced, High-Protein, Mediterranean, or Keto splits with 3- & 4-meal breakdowns.
Explore Evidence-Based Wise Eating Hubs
Dive deeper into food pairings, micronutrient density, and pantry-first meal planning:
Frequently Asked Questions
What is the difference between Glycemic Index (GI) and Glycemic Load (GL)?
Glycemic Index (0–100) ranks how rapidly a carbohydrate raises blood glucose per gram, whereas Glycemic Load multiplies GI by Net Available Carbs (Total Carbs minus Fiber) divided by 100 to reflect your actual portion size.
Where do the 24 vitamin and mineral targets come from?
Daily RDA (Recommended Dietary Allowance), AI (Adequate Intake), and UL (Tolerable Upper Intake Level) values follow National Academies (IOM/NASEM) Dietary Reference Intakes adjusted for age, sex, pregnancy, lactation, and diet bioavailability.
Why is the Mifflin-St Jeor equation used for TDEE?
Systematic reviews by the Academy of Nutrition and Dietetics found Mifflin-St Jeor predicts resting metabolic rate within 10% of indirect calorimetry more reliably than older Harris-Benedict formulas.
Can I track all 33 vitamins, minerals, and glycemic load automatically on iOS?
Yes. Wise Eating on iPhone and iPad includes 12,601 USDA foods with full vitamin, mineral, amino acid, and net-carb profiles plus pantry expiry tracking.