How to Use the Weekly Diet Calorie Planner
Enter your daily calorie goal, select how many meals per day you plan to eat, and choose your diet type. The planner automatically distributes calories across each meal for every day of the week.
The balanced diet uses 25% breakfast, 40% lunch, and 35% dinner. The low-carb plan front-loads more calories in the morning, while the low-fat plan shifts calories toward midday and evening meals. For 4 or 5 meals, a snack slot is included.
Recommended daily calories for weight loss are 1,200–1,500 kcal for women and 1,500–2,000 kcal for men. Avoid going below 1,200 kcal to prevent muscle loss and nutrient deficiency.
Frequently Asked Questions
Yes, you can add 100–300 kcal on high-intensity workout days. Increasing protein on exercise days helps with muscle recovery.
Skipping breakfast often leads to overeating at lunch and late-night snacking, which can increase total daily intake. Eating a small breakfast generally supports better calorie control.