The Best Daily Calorie Calculator
Daily Calorie Calculator
Your Daily Calorie Needs:
Basal Metabolic Rate (BMR):
Maintenance calories:
Recommended daily calories:
Macro Breakdown
Food Recommendations
Meal Planning
Recommended Macronutrient Distribution
Protein:
Carbohydrates:
Fats:
This balanced distribution supports your goal while providing essential nutrients for health and energy.
Optimized Food Choices for Your Goal
Proteins
Focus on: Lean chicken, turkey, fish, eggs, tofu, legumes, Greek yogurt
Limit: Processed meats, high-fat cuts, breaded or fried proteins
Carbohydrates
Focus on: Vegetables, berries, legumes, small amounts of whole grains
Limit: Bread, pasta, rice, potatoes, sugary foods, fruit juices
Fats
Focus on: Avocados, nuts, seeds, olive oil, fatty fish
Limit: Trans fats, fried foods, processed snacks, excessive butter
Beverages
Focus on: Water, green tea, black coffee, herbal tea
Limit: Alcohol, sweetened drinks, energy drinks, flavored lattes
Sample Meal Structure
Based on your calorie needs of calories, here's how to distribute your meals:
Breakfast (25% of calories)
Options: Oatmeal with fruit and nuts, Greek yogurt parfait, egg white omelet with vegetables
Lunch (30% of calories)
Options: Grilled chicken salad, tuna wrap with vegetables, quinoa bowl with roasted vegetables
Dinner (30% of calories)
Options: Baked salmon with steamed vegetables, turkey stir-fry with brown rice, lentil soup with side salad
Snacks (15% of calories)
Options: Apple with almond butter, protein shake, veggie sticks with hummus
This calculator provides an estimate based on the Mifflin-St Jeor equation. Individual needs may vary. Consult with a healthcare professional or registered dietitian for personalized advice.
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