Weekly calorie budget calculator
Plan daily calories around your week, or compare complete logged days with your existing calorie target.
Free. No account required.
How the calculation works
Weekly target = daily calorie target × 7. In Plan a week, entered daily totals replace the target for those days. Blank days keep the daily target. The result shows the planned weekly total, daily average, and difference from the weekly target.
In Review logged days, only complete days count toward the logged total and average. Blank days mean unknown, not zero. The remainder is the weekly target minus the logged total. Dividing it by unlogged days is arithmetic, not advice about what to eat next.
This tool uses a target you already have. It does not estimate maintenance calories or automatically lower future days after a larger meal. Use the TDEE calculator if you need a starting estimate, then assess it against your intake and weight trend.
A worked example
A daily target of 2,000 kcal gives a weekly target of 14,000 kcal. Planning 2,500 kcal on Saturday and leaving the other days at 2,000 gives 14,500 kcal for the week, averaging about 2,071 kcal per day.
Common questions
Do I need to enter every day?
In planning mode, blank days use your daily target. In logging mode, leave incomplete days blank and enter only complete daily totals. Each mode keeps its own entries.
What if I am above the weekly target?
The calculator shows the difference. It does not prescribe a compensating fast, skipped meal, or extra exercise. Return to your usual routine and review your progress over time.
Can I plan a restaurant meal?
Use a restaurant nutrition calculator to build the meal, then include its calories in that day’s total. Include the rest of the day’s meals, snacks, and drinks too.