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Set a Calorie Target for Meal Planning

Get a daily calorie number to plan meals and portions around.

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Age

Weight (kg)

Height (cm)

Activity level

Maintenance (TDEE)

2,556

calories/day · BMR 1,649

Lose weight

2,056

Mild loss

2,306

Maintain

2,556

Mild gain

2,806

Gain weight

3,056

Lose weight (−0.5kg/wk)

2,056 cal

Mild loss (−0.25kg/wk)

2,306 cal

Mild gain (+0.25kg/wk)

2,806 cal

Gain weight (+0.5kg/wk)

3,056 cal

💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.

Meal Planning tips

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Pick your goal (lose/maintain/gain) target, then divide across meals and snacks.

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Front-loading protein and fibre at each meal helps you feel full on your target calories.

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These are estimates and not medical advice — consult a professional for medical or clinical needs.

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📉

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⚖️

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Estimate the calories that keep your weight stable

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Find the calorie surplus for building muscle witho

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Calculate Your BMR

Find your basal metabolic rate — the calories you

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