Free Calorie Calculator
Work out how many calories you need a day — and the protein, carbs, and fat to go with them — using the Mifflin-St Jeor formula dietitians rely on. Then turn your number into an actual week of meals.
Estimates for healthy adults — not medical advice. The maths runs in your browser; nothing is stored or sent anywhere.
Your daily numbers appear here
Calories, maintenance, and suggested protein, carbs, and fat.
How this calculator works
It uses the Mifflin-St Jeor equation — the formula most widely used in dietetics — to estimate your BMR: the calories your body burns at complete rest. That's multiplied by an activity factor between 1.2 and 1.9 for your maintenance calories, and your goal then adds or subtracts 250–500 calories.
Suggested macros follow the same practical rules our meal plans use: protein at 1.6–1.8g per kilogram of body weight (higher when losing or gaining, to protect and build muscle), fat around 27% of calories, and the remainder as carbohydrates.
Every formula is an estimate — typically within about 10%. Eat at your number consistently for two to three weeks, watch the trend, and adjust by 100–200 calories if needed. If you're managing a medical condition, pregnant, or under 18, get your targets from a doctor or registered dietitian instead.
A number is not a plan. Here's the plan.
See your calories as real food
A target only helps once you know what it means at the table. These plans show a full week at common targets, meal by meal.
Let the AI portion it for you
Tell FoodiePrep your calorie target and Chef Foodie fills a 7-day calendar with meals portioned to hit it — then writes the aisle-sorted grocery list, flagging anything already in your pantry.
Adjust by the trend
Weigh in a few times a week, average it, and compare across two to three weeks. If the trend doesn't match your goal, nudge your target by 100–200 calories. Slow and consistent beats drastic and abandoned.