Personal Finance & Planning
Macro-Nutrient Meal & Grocery Budget Planner (SUMPRODUCT Atwater 4-4-9 & Protein Cost)
Scale serving multiples across daily meals with SUMPRODUCT to track total protein, carbs, fats, Atwater 4-4-9 calories, protein calorie share %, and daily grocery budget limits.
Scaling meal servings against macro targets and a daily budget cap
Instead of copying intermediate calorie columns for every ingredient, multiplying the Servings vector against per-serving Protein, Carbohydrate, Fat, and Cost columns via SUMPRODUCT updates your entire daily nutrition and grocery budget summary as you dial portion sizes up or down.
Applying the standard Atwater energy factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) reconciles macro grams directly to total energy intake and isolates Protein Calorie Share = (4 * Protein_g) / Total_Kcal.
| Daily Metric | Formula Pattern | Planned Value | Target / Cap Check |
|---|---|---|---|
| Total Protein (g) | SUMPRODUCT(Servings, Prot_g) | 97 g | 37.60% of kcal |
| Total Carbs / Fat | SUMPRODUCT(Servings, Macro_g) | 107 g / 24 g | Balanced split |
| Atwater Total Kcal | 4*Prot + 4*Carb + 9*Fat | 1,032 kcal | Exact macro energy |
| Daily Grocery Cost | SUMPRODUCT(Servings, Unit_Cost) | $8.80 | Under $10.00 cap |
Serving-Weighted Macro Grams & Atwater Calories
Aggregate each macro with SUMPRODUCT and apply 4-4-9 kcal conversion weights.
=4 * I2 + 4 * I3 + 9 * I4Budget Cap Gate & Cost per 10g Protein
Compare total meal cost against your daily spending cap and measure protein purchasing efficiency.
=IF(I6 <= I7, "Within_Budget", "Over_Budget")Try the example
Use the original values or change them to test your understanding.