Advanced Calorie Calculator
Get a precise estimate of your daily calorie needs based on your personal metrics and activity level.
Custom Meal Planning
Generate a personalized 7‑day plan from your kcal target, macro style, and diet type.
Planner Settings
Wheel to change is disabled while focused.
Your 7‑Day Meal Plan
Weekly Nutrition Overview
Protein Distribution
—
Carbohydrate Distribution
—
Fat Distribution
—
Total kcal
—
Average: — / day
Meal Variety
—/21
Unique meals in your plan
Shopping List
Items aggregated from your plan. Check them off as you shop.
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.