Weekly Calorie Budget

Hitting a perfect daily calorie target every day is unrealistic. This calculator lets you bank calories on light days and spend them on the days that matter — weekends, dinners out, heavier training days — while keeping your weekly total on track.

Free, no sign-up. Your numbers in, a clear target out.

Calculator

Weekly Calorie Budget

Live
cal/day

Range: 1,000–4,000 cal/day

cal

Range: 100–600 extra calories on high-demand days

Weekly calorie pool

15,400cal / week

2,200 × 7 days

Banked for high days

+600

2 days × 300 cal

High-demand day target2,500 cal
Light day target2,080 cal
Light days / High days5 / 2

Your week at a glance

Mon

2,080

cal

Tue

2,080

cal

Wed

2,080

cal

Thu

2,080

cal

Fri

2,500

cal

Sat

2,500

cal

Sun

2,080

cal

High-demandLight

Total: 15,400 cal ✓

Set 15,400 kcal as my weekly goal →

Opens Goals — tap "Add a Goal" to set your Weekly Calorie Budget.

01

Guardrails

  • 1,200 cal/day floor

    Going below this consistently isn't a harder version of a diet — it's a fast. It significantly raises muscle loss risk, slows metabolism, and is very hard to maintain. If your light-day target hits this, pull back on your bonus or reduce the number of high-demand days.

  • Don't save more than ~500/day

    Saving 600+ calories across multiple days to "spend" in one go tends to trigger hunger and cravings that make the spending day spiral. Smaller swings are easier to manage.

Go deeper

Don't know your daily target?Start with the TDEE Calculator to find your maintenance and goal calories.CalculateRead: The Weekly Calorie BudgetThe full science behind flexible calorie banking and how to make it work long-term.Read

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