Free Calorie Calculator & Meal Plan

Use our free calorie calculator to find out how many calories you should be consuming each day, and then download the appropriate meal plan.

For example, if you input your details into the calorie calculator and it calculates that you should be eating 1800 calories a day, you would select the 1800 calorie meal plan below as your guide.

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These calculations are based on the Mifflin – St Jeor equation. For an exact calculation based on your specific metabolism, consider taking a RMR (Resting Metabolic Rate) test.

*Please note, this tool is for general information purposes only and should not be considered as a medical nutrition recommendation. Ask your doctor before starting a new exercise or diet regimen.

Download a Sample Meal Plan

Once you’ve determined how many calories you need a day, click below to download the appropriate sample meal plan to help you stay on track! As an additional resource, you can also download our list of food ideas broken down by food group. If you have any questions about the meal plan or healthy eating in general, feel free to contact us via email or this form.

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