Free Calorie Calculator and sample Meal Plans
This free calorie calculator will assist you in finding out how many calories you should intake on a daily basis to achieve your overall nutritional and weight loss goals. You may also download the sample meal plans based upon the number of calories you are recommended to eat daily.
For example, you input your personal details into the calorie calculator and it calculates that you should consume 2000 calories a day to reach your goals. You should then download our sample menu plan for a 2000 calorie diet below and use it as a guide.
If you have any questions concerning calorie intake, contact us at firstname.lastname@example.org
*These calculations are based on the Mifflin – St Jeor equation.
*Please note, this tool is for general information purposes only and should not be considered as a medical nutrition recommendation. Ask your doctor before starting a new exercise or diet regimen.
Sample Meal Plans
Once you’ve determined how many calories you need a day, click below to download the appropriate sample meal plan to help you stay on track! As an additional resource, you can also download the Food Exchange List provided by the University of California, San Francisco, Diabetes Testing Center. This food list is broken down by food groups, serving sizes, the amount of carbohydrate, protein, fat, and calories found per serving size.
1200 Calorie Sample Meal Plan
1500 Calorie Sample Meal Plan
1800 Calorie Sample Meal Plan
2000 Calorie Sample Meal Plan
2500 Calorie Sample Meal Plan
Food Exchange Lists