Free calorie calculator & meal planner

Sex Male Female Age Height (cm) Weight (kg) Activity level Sedentary — desk job, little exercise Lightly active — exercise 1–3 days a week Moderately active — exercise 3–5 days a week Very active — exercise 6–7 days a week Extremely active — physical job or twice-daily training Your goal Eat more healthily Lose weight Build muscle Maintain my weight

Your daily target

2450 kcal

Adjust if you'd rather use your own number Cuisine British Indian Mediterranean Asian American Where should we send your plan?

Email me my 7-day plan

We'll use your email to send this plan and occasional updates about NutriEat. Unsubscribe any time. See our privacy policy.

How the calculation works

We use the Mifflin-St Jeor equation, which estimates your basal metabolic rate — the energy your body uses at rest — from your sex, age, height and weight. That figure is then multiplied by an activity factor to give your total daily energy expenditure, or TDEE.

If your goal is weight loss we subtract roughly 500 kcal, which corresponds to losing about half a kilogram a week. For muscle gain we add around 300 kcal. These are starting points: bodies vary, and the honest test is what happens to your weight over three or four weeks.

A note on accuracy

Any calculator of this kind gives an estimate, typically within about ten per cent for most people. Body composition, medication, thyroid function and genetics all shift the real number. Treat the result as a sensible place to begin rather than a precise figure, and adjust based on what you see on the scales.

If you are pregnant, breastfeeding, under 18, or managing a health condition that affects your metabolism, speak to your GP or a registered dietitian rather than relying on a calculator.

What you'll get by email

A full week of breakfasts, lunches, dinners and snacks in your chosen cuisine, each with an approximate calorie count and a daily total. Meals are varied and built from ingredients you can buy in one shop.

Want plans that adapt?

This gives you a one-off week. The app recalculates as your weight and activity change, lets you swap individual meals, and turns a week into a shopping list. More about meal plans or see how tracking works.