Your daily calorie target, matched to your specific goal.
These are general estimates generated from published formulas, not a medical prescription — not reviewed by a doctor or registered dietitian.
Every number on this page — calorie targets, macro splits, and any suggested meal plan — is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. For meal-plan pages specifically: the carbohydrate figure for each meal is calculated by difference — total calories minus protein and fat calories, divided by 4 — rather than measured or estimated independently, so it should be read as an arithmetic balance, not an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician, or other licensed healthcare professional.
Always consult a doctor or registered dietitian before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating.
As a matter of real safety engineering, not just a disclaimer: Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR) — the minimum energy your body needs at complete rest. Even our most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
A calorie target only means something in the context of a goal. The same person's Total Daily Energy Expenditure (TDEE) can translate to very different daily numbers depending on whether they want to lose weight quickly, lose weight sustainably, maintain their current weight, build muscle, or gain weight generally - and getting that adjustment wrong is one of the most common reasons diet plans fail before they even start.
This calculator takes your TDEE (calculated the same way as the TDEE calculator above, from the Mifflin-St Jeor BMR equation and your activity level) and applies a percentage adjustment based on your selected goal: roughly a 20% deficit for an aggressive but still evidence-based cut, a 15% deficit for steady, sustainable fat loss, no adjustment to maintain, a 10% surplus for a lean muscle-building phase, or a 15% surplus for a general weight-gain goal. These percentages scale with your body size instead of using flat calorie numbers, which is safer across a wide range of starting weights.
Every result here passes through the same BMR-floor safeguard used throughout the Mealyno product: if the percentage-based deficit would put your target below your calculated Basal Metabolic Rate, the target is raised back up to your BMR instead. This is real safety engineering, not a disclaimer - eating consistently below BMR risks metabolic adaptation and muscle loss, and this calculator will tell you plainly if that floor has been applied to your result. There is also an absolute minimum (1,200 kcal for women, 1,500 kcal for men) that the target never drops below, in line with general WHO guidance.
This number is a starting point for a conversation with your own body, not a fixed prescription - weight trends over 2-3 weeks matter more than any single day's number, and if you have a diagnosed medical condition, are pregnant or breastfeeding, or have a history of disordered eating, talk to a doctor or registered dietitian before changing your intake. For the macro breakdown that goes with this calorie target, use the macro calculator below.