Find out exactly how many calories you should eat.
A personalized calorie and macro target based on your numbers — not a generic 1,200-calorie rule. No fad diets, just the math done right.
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Everything about calories and nutrition, organized properly
From setting a realistic target to actually hitting it — the practical stuff, not the hype.
Calorie Targets
How to set a number that actually fits your goal.
Macros
Protein, carbs, and fat — how to split them.
Meal Planning
Turning your numbers into actual meals.
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Calorie Budget Calculator
Enter your current stats and goal, and we'll calculate a daily calorie target and a sensible macro split to match.
Your daily targets
Fill in your details and tap Calculate my target for a personalized calorie and macro breakdown.
Calorie.id AI
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Tell it your goal, current habits, or where you're stuck, and get a clear, judgment-free starting point.
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The essentials
Why most calorie advice online is wrong for you specifically
Generic advice like "eat 1,200 calories" or "cut carbs" ignores the one thing that actually determines your results: your specific numbers.
Your maintenance calories are personal
Two people at the same weight can have meaningfully different maintenance calories based on activity level, muscle mass, and age. A number pulled from a magazine article isn't built for you.
A deficit only works if you can sustain it
A 1,000-calorie daily deficit sounds faster on paper, but if it leaves you starving and quitting by week two, a smaller, sustainable deficit wins every time by simply lasting longer.
Recalculate as you change
As you lose weight, your maintenance calories drop with it. The number that worked at your starting weight will eventually stop creating a deficit — recalculating periodically is normal, not a sign you did something wrong.
Meal prep containers
Portion-controlled containers make hitting your calorie target far easier without weighing every meal from scratch.
This content is for educational purposes only and is not a substitute for personalized advice from a registered dietitian, especially with any underlying medical condition.
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The Calorie Budget Starter Guide
A friendly, no-hype PDF that helps you set and stick to a realistic calorie target.
- How to calculate your own maintenance calories
- Setting a deficit you can actually sustain
- A simple macro split that covers most goals
- Why plateaus happen and how to break them
- A 7-day meal-prep starter framework