Precision Nutrition & Supplementation Planner – Excel Macro Calculator & Meal Planner

Fuel your performance with the same precision you bring to work.

The TMC Precision Nutrition & Supplementation Planner is a ready-made Excel workbook that turns your body stats into clear daily targets, then helps you plan, log and shop around them, all in one place.

What's inside: 5 tabs

• Instructions – a short how-to guide and colour key so you can start in minutes.
• Macro Calculator & Log – enter your sex, age, weight (kg), height (cm), activity level and goal. The workbook calculates your BMR, maintenance calories (TDEE), target calories and daily protein, fat and carb targets. A daily food log underneath totals what you eat and shows what's remaining against your targets.
• 7-Day Meal Plan – a weekly grid, Monday to Sunday, for breakfast, lunch, dinner and snacks.
• Supplement Timing – an editable starting-point chart covering whey protein, creatine, multivitamin, omega-3, vitamin D3 and caffeine, with typical doses, timing and notes.
• Grocery List – a tick-box shopping list organised by protein, carb and fat sources plus vegetables and fibre.

Who it's for

Busy professionals, gym-goers and anyone who wants a structured, numbers-driven approach to eating for maintenance, fat loss or muscle gain.

Format

• Microsoft Excel workbook (.xlsx), also opens in Google Sheets
• Formulas built in: fill in the blue cells and your targets calculate automatically
• Instant digital download after purchase

This planner is educational and general in nature. It is not medical or dietetic advice; consult a doctor or registered dietitian before changing your diet or taking supplements. This is a digital product: no physical item will be shipped. For personal use only; not for resale or redistribution.