Sam, maintain
2,200 kcal
15,400 kcal a week.
Weekly Calorie Budget
If you already have a daily calorie number, this spreads it across a week so one meal does not feel like a ruined plan.
Your details
Enter the daily target you already use.
What is this calculator?
If you already have a daily calorie number, this spreads it across a week so one meal does not feel like a ruined plan.
How it works
- Enter a daily kcal target.
- We multiply by seven.
- Use the weekend share as a planning hint, not a binge target.
Common questions
What is the weekly calorie budget calculator?
It turns a daily calorie figure into a seven-day total so you can plan flexible days.
Should I eat less on Monday?
A small swing is fine. Large payback days usually backfire.
Where does the daily number come from?
Use the calorie or TDEE calculators first.
Example scenarios
Elle, gentle cut
1,800 kcal
12,600 kcal a week.
Noah, training
2,800 kcal
19,600 kcal a week.
Understanding your results
The week is the unit. If Saturday was louder, Sunday can be normal, not punitive.
About this result
Guidance only. Calculations run in your browser. Numbers are estimates, not a diagnosis.
How we calculate
Daily calories × 7, plus a two-day weekend share.
Sources
Method described on this page. We link NHS or GOV.UK guidance where it applies.
Limitations
- Not a licence for extreme restriction later in the week.
When to seek help
Skip calorie budgets if they trigger a harsh relationship with food. Speak to a GP or dietitian.
Spotted an error? Request a correction or read our editorial policy.