Daily calories, macros and water
One menu for calories, macros and water from food and drinks.
My plate
Choose foods from the lists or describe your whole plate in writing.
Daily total
How to choose a water target
The target is approximate. It does not measure dehydration or mean that you must drink the entire remaining amount.
Activity and weather today
How my water target is calculated
Basic EFSA targets are 2,000 ml for adult women and 2,500 ml for men. During pregnancy: 2,000 + 300 = 2,300 ml; while breastfeeding: 2,000 + 700 = 2,700 ml. All values include water from food and drinks and apply at moderate temperatures and moderate activity levels. EFSA uses the same adult values for older people.
Weight alone does not determine exact water needs, so the basic EFSA target is not multiplied by body weight. During exercise, duration, intensity, conditions and individual sweating matter. A more precise estimate of losses uses weight before and after exercise, adjusted for fluid intake and urination.
Your activity and heat selections change the explanation without adding the same extra amount for everyone. If needed, enter an individual total-water target in the settings. If you have a prescribed fluid restriction, use the amount agreed with your healthcare professional; it may be defined differently from total water in food.
Consumed today = water in food and drinks + plain water entered separately. Remaining = target − consumed. “Above target” means above the selected amount; it is not a diagnosis of excess fluid. Do not drink the entire remaining amount at once.
EFSA, 2010: daily reference values for total waterNATA, 2017: exercise and fluid replacementNational Academies, 2005: individual water needs
Set daily targets
Daily calorie budget
Enter your own budget. The remaining amount updates when you change the menu in the selected mode.
Water target
My daily total water target
This is a guide to total water from food and drinks for adults. Needs vary in hot weather and during exercise; we do not add a fixed extra amount automatically.
Sex, age and weight are shared with the daily calorie calculator. Your target is saved in this browser; enter your food and water again each day.
Add foods to breakfast, dinner or another meal. Calculate each meal separately to see the combined total.
Your meals
Add breakfast, dinner or any other meals. Calculate each one to see the combined total below.
Your food description is sent to OpenAI to help identify the ingredients. The calculation is approximate, using USDA reference data and estimates for typical dishes. Assumed ingredients and portions are shown below the result.How to calculate food calories
Choose foods from the lists or describe your dishes and amounts in everyday language. For example: “250 ml of 3% milk, 3 eggs, 200 g fried potatoes”. The calculator estimates calories for each food and the whole plate.
Oil, ingredients and preparation method
For a more accurate estimate, say whether foods are raw or cooked and mention added oil, cream and sauces. If the ingredients substantially affect the result, the calculator will ask a short question. If you do not know the ingredients, you can use an estimate.
Why are calorie values approximate?
Portions and home recipes vary. We use USDA reference data and estimates for typical dishes, and show assumed ingredients and portions beside the result. This is a tool for understanding your diet, not a replacement for individual professional advice.
How daily calorie needs are calculated
Enter your sex, age, height, weight and activity level. The calculator uses the Mifflin–St Jeor formula or the 1984 Harris–Benedict revision. Sources and methods are listed under How we calculate.
From calculations to a ready-made menu
“Lose Weight Deliciously” contains 68 home recipes and a weekly menu. Choose a PDF to read offline or the Living Book with videos plus a PDF.
Explore the PDF and Living BookEach purchase includes the book in one selected language.