Advanced Calorie Calculator
Get a precise estimate of your daily calorie needs based on your personal metrics and activity level.
Custom Meal Planning
Get a personalized 7-day meal plan based on your calorie needs and dietary preferences.
Set Your Daily Calorie Target
Enter your desired daily calorie intake to get a personalized meal plan.
Recommended daily ranges:
Weight loss: 1500-1800 calories
Weight maintenance: 2000-2200 calories
Weight gain: 2500-3000 calories
Dietary Preferences
Macronutrient Distribution
Protein 30%
Carbs 40%
Fat 30%
Your 7-Day Meal Plan
Monday
Day 1
Tuesday
Day 2
Wednesday
Day 3
Thursday
Day 4
Friday
Day 5
Saturday
Day 6
Sunday
Day 7
Weekly Nutrition Overview
Protein Distribution
30% average
Carbohydrate Distribution
40% average
Fat Distribution
30% average
Total Calories
14,000
Weekly average: 2,000/day
Meal Variety
18/21
Unique meals in your plan
Shopping List
Click items to check them off your list
Basal metabolic rate (BMR) is the minimum number of calories that the body needs to function while at rest. It is influenced by several factors, including age, gender, weight, and height. Knowing your BMR can be helpful for planning your weight loss and exercise regimen because it can give you an idea of how many calories your body needs on a daily basis. By creating a calorie deficit, you can lose weight. For example, if your BMR is 2000 calories and you want to lose weight at a rate of 1 pound per week, you can aim to consume 1500 calories per day. This 500 calorie deficit will result in a weight loss of 1 pound per week. On the other hand, if you are trying to gain weight, you can aim to consume more calories than your BMR. By combining a healthy diet with regular exercise, you can achieve your weight loss or weight gain goals.