Vos outils calories

Menu calories

Cinq étapes pour gérer vos calories au quotidien : comprendre les notions, connaître vos besoins, compter vos repas, dépenser et planifier.

kcal

Calculer les calories

Collez une liste d'ingrédients → résultat instantané

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5étapes

5outils

🎯 Combien avez-vous besoin de manger aujourd'hui ?

Mini-calculateur rapide · référentiel complet

Métabolisme de base : 1756 kcal/jourmesuré· 73 kcal/h au repos

Budget « Journée active »

2268 kcal/jour

Matin 25%567Midi 35%794Goûter 15%340Dîner 25%567

Valeur mesurée sur monmenu.fr pour 170 cm / 70 kg / 20 ans.

Explorer le parcours complet en 5 étapes ↓

Phase A — Comprendre

Articles de fond

Les bases

Calorie, index glycémique, oméga-3 : décryptez les notions essentielles avec les vraies valeurs de nos fiches.

Comprendre les calories : comment lire une fiche aliment Combien de calories par jour ? Repères et calculateur L'index glycémique expliqué : IG bas, IG élevé, que choisir ?Les omega-3 : où les trouver et pourquoi ils comptent

Phase B — Agir

Outils calculateurs

Connaître vos besoins

Estimez votre métabolisme de base, votre budget quotidien et votre poids idéal — tout calculé à partir du référentiel du site, jamais de formules inventées. La répartition 25/35/15/25 vous guide pour structurer vos journées en connaissance de cause.

Estimer mon budget →2

Estimer mon repas

Collez votre liste d'ingrédients : la calculette décompose instantanément les calories, les macros et l'index glycémique de chaque aliment — directement dans votre navigateur, sans compte, sans chargement.

Calculer mon assiette →3

Créer vos recettes

Créez vos propres recettes avec les vrais aliments de notre table. Les calories et macros sont calculées automatiquement à partir des valeurs réelles. Ajoutez des tags (petit-déj, végétarien…), sauvegardez et retrouvez vos créations dans votre espace perso.

＋ Nouvelle recette →4

Planifier vos menus

Établissez vos repas de la semaine manuellement ou laissez le générateur le faire pour vous. Vous restez maître : modifiez, remplacez, ajustez chaque créneau. Le calcul des calories et macros se fait automatiquement à chaque modification.

Ouvrir le menu →

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