💪 Food Calorie & Meal Planner Calculator
Estimate daily calories, macronutrients distribution, and receive meal suggestions—personalized for you.
Use this calculator to find your daily caloric needs based on your body, activity, and goal. See your optimal macronutrient breakdown, and get inspiration on how to create healthy meals that fit your lifestyle.
Your Results
Calories per day:
kcal
Macronutrient Breakdown:
Sample Meal Suggestion:
Nutrition Tips:
How Calorie Calculation Works
- Basal Metabolic Rate (BMR): Your body's energy use at rest. Calculated using the Mifflin-St Jeor formula.
- Physical Activity Factor: Adjusts for movement and exercise in your daily life.
- Weight Goals Adjustment: Extra deficit or surplus (~500 kcal/day) for losing or gaining weight is applied to your total.
- Macronutrient Distribution: Sets how many calories should come from carbohydrates, protein, and fat, and converts these to grams (carbs/protein: 4 kcal/g, fat: 9 kcal/g).
- Sample Meal Suggestions: Uses your macros to inspire balanced meal combinations within your calorie goal.
Food Energy Explained
- 1g Carbohydrate = 4 kcal
- 1g Protein = 4 kcal
- 1g Fat = 9 kcal
- 1g Alcohol = 7 kcal (not in this calc!)
Nutritional Guidance
- Eat plenty of colorful veggies & whole grains
- Balance lean protein, healthy fats & fiber
- Stay hydrated—water needs vary by activity
- Treat calories as a flexible guide, not a strict rule!