Meal planner

Estimate a maintenance-calorie range and divide a daily calorie target across meals.

Results are planning estimates. Adjust them to your condition and circumstances.

Basic details

Equation option

Age

Height (cm)

Weight (kg)

Usual activity

Daily calories, optional

Daily meal plan

Calories to distribute: — kcal
Estimated resting energy: — kcal
Maintenance reference range: — kcal

Meal	Calories

The reference range is ±10% around the estimate to reflect activity uncertainty. It is not a measurement or prescription.

The Mifflin–St Jeor equation estimates resting energy from a study of healthy adults aged 19–78. This tool is for adult reference and not for pregnancy or breastfeeding. Original equation paper · Adult-use limitations

Reference materials

Calculation rule: Uses the Mifflin–St Jeor resting-energy equation and an activity factor, then shows a maintenance range to reflect uncertainty.

Limitations: An adult estimate, not for pregnancy, breastfeeding, growth, eating disorders, disease treatment, or clinical nutrition prescription.

When to stop or seek advice: Consult a clinician or dietitian before applying a calorie target during pregnancy or breastfeeding, or with diabetes medication, an eating disorder, kidney disease, or liver disease.

What the references support: The original paper supports the resting-energy equation, and NIDDK provides planning context. Neither validates these activity factors or the ±10% range.

References checked: 2026-08-05
Responsible publisher: Bookclip Health