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Eat
Helper
Free Calorie Calculator & Meal Planner
Your Info
Age
Gender
Male
Female
Weight (kg)
Height (cm)
Activity Level
Sedentary — little or no exercise
Lightly Active — 1–3 days/week
Moderately Active — 3–5 days/week
Very Active — 6–7 days/week
Super Active — physical job or 2x/day training
Your Goal
🔥 Lose Fat
⚖️ Maintain
💪 Gain Muscle
Meals Per Day
2
3
4
5
6
CALCULATE MY PLAN →
← Recalculate
Eat
Helper
Your Personal Plan
Your Baseline
—
kcal/day
BMR
—
kcal/day
TDEE
—
index
BMI
—
kg
Ideal Weight
Goal
—
—
—
kcal / day
Est. Weekly Change
—
Macro Breakdown
—g
Protein
—g
Carbs
—g
Fats
Your Meal Plan
📈 Want to Track Your Progress?
Save your plan and log your weight over time. No signup — stored privately on your device.
START TRACKING →
☕
This Tool Is 100% Free
No ads, no signup, no paywall — just your plan. If it saved you time or helped you hit your goals, a small donation keeps it running and growing.
☕ BUY ME A COFFEE
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← Back to Plan
Eat
Helper
Progress Tracker
Your Goal
—
—
kcal / day
—
Protein / day
—
Starting Weight
🔥
0
Day Streak
Log your weight today to start your streak!
Log Today's Weight
Current Weight (kg)
LOG IT
Weight Over Time
Log at least 2 entries to see your chart
Notes & Reminders
Save Notes
✓ Saved
⚠ Clear all tracking data & start over