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Calories
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Estimated daily need
2,400 kcal
Split across the day — breakfast, lunch, dinner and snacks.
🍳Breakfast
≈ 600 kcal
2 × 2 slices of bread with cheese
300 kcal each · ≈ 600 kcal of 600 kcal budget
🥗Lunch
≈ 720 kcal
2 × Chicken salad
450 kcal each · ≈ 900 kcal of 720 kcal budget
🍽️Dinner
≈ 720 kcal
1 × Salmon with rice & vegetables
550 kcal each · ≈ 550 kcal of 720 kcal budget
🍎Snacks
≈ 360 kcal
4 × Apple
95 kcal per piece · total 380 kcal of 360 kcal budget
These numbers are rough averages based only on age group and gender. They are not 100% accurate and do not account for body weight, height, body composition, pregnancy, illness, medication or other individual factors. Use this only as a general guide — for personal dietary advice, consult a doctor or dietitian.
Calories made simple
Estimate how many calories you need per day and see how meals and snacks add up, with visual portions that make the numbers easy to understand.
It answers questions like 'how many calories should I eat a day', 'how many calories in a banana' and 'how many calories do I need' — your estimated daily need is based on your body weight, and every meal and snack adds to the day's total with visual portions. A simple way to build intuition about calorie intake, portion sizes and energy balance.
Good to know
- An average adult needs roughly 2,000–2,500 kcal per day.
- Protein and carbohydrates have 4 kcal per gram; fat has 9.
- A large apple is about 100 kcal.
How it works
- 1Pick your meals and portions for the day.
- 2Each item shows its calorie content with visual portions.
- 3The calculator totals your intake as you go.
- 4Compare your total with your estimated daily needs.
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