Daily Calorie PlannerEat for the day you live
The calculator

Build your daily plan

Fill in the numbered boxes on the left. Each result on the right updates as you type.

1

About you

Your body sets your resting burn.

Example numbers shown. Swap in your own.
Units
Sex
A

Your daily plan

Calories and macros to aim for each day.

2

Work day and steps

Your job decides how much you move outside the gym.

B

Steps

3

Workouts each week

Add each kind of exercise you do.

If your step counter already logs your walks, leave walking out here so it isn't counted twice.

C

Where your calories go

Workout burn

4

Goal and meals

What you want, and how you like to eat.

Goal
Pace
Meals a day
D

Macros by meal

One way to split the day. Shift it around to suit you.

Turn these numbers into real meals →
E

Your training week

    F

    Notes for your plan

    Tips picked for your goal, job and training.

      Do you want a meal plan for your style?

      Turn your numbers into real meals. Pick a diet style or tell us what's in your kitchen, and we'll balance the protein, carbs and fat for you.

      Build my meal plan →
      The method

      How it works

      Every number comes from published formulas used by dietitians and sports scientists.

      01

      Resting burn

      Mifflin-St Jeor from sex, age, height and weight. With body fat %, Katch-McArdle uses your lean mass instead.

      02

      Your job

      A work factor from 1.20 (desk) to 1.65 (heavy labour) covers standing, lifting and fidgeting. Walking is left out here.

      03

      Steps and workouts

      About 0.5 kcal per kg for each 1,000 steps over 3,000. Workouts use MET values from the Compendium of Physical Activities.

      04

      Your goal

      About 7,700 kcal per kg of fat. Deficits are capped at 25% and never drop below a safe floor.

      05

      Macros

      Protein 1.6 to 2.2 g/kg by goal, fat 27% of calories (at least 0.6 g/kg), and carbs fill the rest.

      Questions

      FAQ

      How accurate is my calorie number?

      Formulas like these are usually within about 10% for most people. Use the number as a starting point, track your weight for 2 to 3 weeks, then adjust by 100 to 200 kcal.

      Does mental work burn more calories?

      Barely. Your brain uses around a fifth of your resting energy whether you're solving problems or relaxing, so mental-heavy work is counted the same as desk work.

      Why are steps separate from my job?

      So walking isn't counted twice. The job factor covers standing and moving about, and your step count adds the walking on top.

      Why is my protein target so high?

      Higher protein protects muscle while losing fat and helps it grow when lifting. If you do no strength training the target drops by 0.4 g per kg.

      Should I eat back my workout calories?

      They're already included. Your target counts your average weekly workouts, spread evenly across all 7 days.

      Is my data saved anywhere?

      Only in your own browser, so the page remembers your last entries. Nothing is sent to a server and there's no account.

      About

      Built for real work days

      Most calorie calculators ask you to pick "lightly active" or "very active" and leave you guessing. This one starts from what your day looks like: the job you do, the steps you take and the training you fit in.

      It's free, there's nothing to sign up for, and it works on your phone.

      Not suitable for

      • Anyone under 18
      • Pregnancy or breastfeeding
      • Managing a medical condition, unless you're working with your doctor or dietitian
      • Anyone with a history of disordered eating