Your personal calorie & meal plan, backed by nutrition science and built around your Yumbox lunch. 🍱
1 Tell us about you
Male
Female
SedentaryLittle or no physical activity
Light activityLight exercise 1–3 days/wk
Moderate activityModerate exercise 3–5 days/wk
Heavy activityMod–vigorous exercise 6–7 days/wk
Very heavy activity2x/day training or hard physical labor
Lose weight~0.5 kg/week
Maintain weight
Gain weightLean gain
2 Your daily calorie target
--
kcal / day
--
BMI
--
Category
--
Est. BMR (kcal)
--
Goal adjustment
ℹ️ How was this calculated?
3 Daily macronutrients
Carbs (50%)
--g
-- kcal
Protein (25%)
--g
-- kcal
Fat (25%)
--g
-- kcal
Based on a balanced macronutrient distribution of Carbohydrate 50% / Protein 25% / Fat 25% of total energy. Carbohydrate = 4 kcal/g, Protein = 4 kcal/g, Fat = 9 kcal/g.
📋 Suggested Plan
✏️ Custom Tracker
4 Your daily meal plan
Breakfast
Suggestions
-- kcal
Lunch · Yumbox 🍱
We've got this one!
~550 kcal (500–650 kcal range)
Enjoy your Yumbox meal: portioned and balanced, no extra thinking needed.
Dinner
Suggestions
-- kcal
Snack
Top-up suggestions
-- kcal
Calorie figures shown are estimates per portion described, so actual values vary with recipe, oil and portion size. Suggestions are examples to help you hit your target; swap freely for foods you enjoy with similar portions/calories.
4 Custom Tracker
--
Daily Target
0
Eaten So Far
--
Remaining
🍳 Breakfast
Suggested ~-- kcal0 kcal
🍱 Lunch
Suggested ~550 kcal (Yumbox)0 kcal
🍽️ Dinner
Suggested ~-- kcal0 kcal
🍪 Snacks
Suggested ~-- kcal0 kcal
Type any food and YumTrack will check its built-in Malaysian/general food database first, then try an online lookup (Open Food Facts) for packaged/branded items. If nothing matches, it shows a flagged rough estimate, so feel free to overwrite by typing a more specific item.
5 Quick food & drink lookup
List one or more items, separated by commas. We'll match against our food database first, then search online (Open Food Facts) for branded or packaged items. If nothing matches, you'll see a flagged rough estimate, so try a more specific name for a better match.
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