🍽️ Calorie Calculator

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📋 Daily Meal Plan
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🥦 Vegan Nutrition Guide
🔵 ProteinTofu, tempeh, lentils, chickpeas, seitan, hemp seeds. Combine legumes + grains for complete amino profile.
⚪ Vitamin B12Essential supplement for all vegans. Found in nutritional yeast, fortified plant milks & cereals.
🟢 IronLentils, spinach, tofu, pumpkin seeds. Pair with vitamin C (citrus, bell pepper) to boost absorption.
🟡 CalciumFortified plant milks, kale, bok choy, tahini, almonds. Aim for 2-3 servings of calcium-rich foods daily.
🟠 Omega-3 (ALA)Flax seeds, chia seeds, walnuts, hemp seeds. Consider an algae-based DHA supplement.
🔴 ZincPumpkin seeds, chickpeas, cashews, oats. Soaking legumes improves zinc absorption.
🟣 IodineSeaweed (kelp, nori), iodized salt. 1/2 tsp iodized salt or a small sheet of nori daily is sufficient.
☀️ Vitamin DSunlight is best. Supplement vitamin D₂ or vegan D₃ (lichen-derived) during winter months.
🟤 FiberBeans, lentils, oats, chia seeds, vegetables. Essential for gut health, satiety, and blood sugar regulation.
🟩 MagnesiumSpinach, pumpkin seeds, almonds, black beans, bananas. Supports muscle and nerve function, sleep quality.
🟨 SeleniumBrazil nuts (1-2 per day is enough), sunflower seeds, whole grains. Critical for thyroid and antioxidant defense.
🟪 B-ComplexNutritional yeast, fortified foods, whole grains, legumes. B12 must be supplemented; others are plentiful in plant foods.
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🌍 Global Famous Vegan Dishes
🍛
🇮🇳 India
Chana Masala
Spiced chickpea curry — a North Indian staple packed with protein and fiber.
🥣
🇮🇳 India
Dal Tadka
Tempered lentil soup, rich in plant iron and comfort in every bowl.
🧆
🇮🇱 Israel
Falafel
Crispy chickpea fritters — a Middle Eastern classic loaded with protein.
🫘
🇱🇧 Lebanon
Hummus
Creamy chickpea & tahini dip — healthy fats meet plant protein.
🥘
🇨🇳 China
Mapo Tofu (Vegan)
Silken tofu in a bold Sichuan chili bean sauce — numbing & satisfying.
🥬
🇨🇳 China
Buddha's Delight
A classic Buddhist stir-fry of seasonal vegetables, tofu, and mushrooms.
🫘
🇯🇵 Japan
Natto Gohan
Fermented soybeans over rice — a probiotic powerhouse rich in vitamin K2.
🍜
🇯🇵 Japan
Zaru Soba
Cold buckwheat noodles with dipping sauce — light, refreshing, protein-rich.
🍲
🇰🇷 South Korea
Kimchi Jjigae
Spicy kimchi stew with tofu — fermented foods meet bold Korean flavors.
🥣
🇬🇷 Greece
Fakes Lentil Soup
Greek-style lentil soup with tomato and herbs — simple, hearty, nourishing.
🌮
🇲🇽 Mexico
Vegan Tacos
Jackfruit or lentil tacos with guacamole and salsa — fiesta of textures.
🍝
🇮🇹 Italy
Pasta Pomodoro
Simple tomato & basil pasta — proves vegan Italian is anything but boring.
🫕
🇪🇹 Ethiopia
Misir Wot
Ethiopian red lentil stew with berbere spice — deep, warm, and protein-rich.
🍛
🇹🇭 Thailand
Thai Green Curry
Coconut-based curry with tofu and Thai basil — creamy, spicy, aromatic.
🥗
🇺🇸 USA
Vegan Buddha Bowl
Quinoa, roasted veggies, avocado, tahini dressing — the ultimate balanced bowl.
🥟
🇨🇮 Côte d'Ivoire
Attiéké & Vegan Stew
Cassava couscous from Côte d'Ivoire with spiced vegetable stew.
🥗
🇰🇷 South Korea
Vegan Bibimbap
Mixed vegetables, tofu, and gochujang over rice — a colorful, nutrient-packed Korean classic.
🥟
🇻🇳 Vietnam
Spring Rolls
Transparent rice paper wrapped around fresh shrimp, herbs & vermicelli — light, refreshing.
🥣
🇯🇵 Japan
Miso Soup
Fermented soybean miso with tofu and seaweed in a delicate Japanese broth.
🥔
🇮🇳 India
Aloo Gobi
Turmeric-spiced cauliflower & potato dry curry — a beloved North Indian vegan staple.
🥜
🇳🇬 Nigeria
West African Peanut Stew
Rich peanut butter-based stew with sweet potato and greens — West African comfort.
🥣
🇹🇷 Turkey
Mercimek Çorbası
Turkish red lentil soup with lemon and mint — simple, nourishing, and deeply satisfying.
🍚
🇮🇹 Italy
Vegan Risotto
Mushroom & nutritional yeast risotto — creamy and indulgent without any dairy.
🍞
🇮🇳 India
Pav Bhaji
Spiced mashed vegetable curry served with buttered bread rolls — a beloved Mumbai street food classic.
🥞
🇮🇳 India
Masala Dosa
Crispy fermented lentil and rice crepe filled with spiced potato — a South Indian breakfast icon.
🍛
🇯🇵 Japan
Buddhist Temple Curry
Japanese shojin ryori curry with root vegetables, tofu, and kombu broth — mindful, plant-based, deeply soothing.
🥣
🇰🇷 South Korea
Buddhist Temple Soup
Korean monk's soup with wild greens, tofu, and light soy broth — a meditative bowl of purity and balance.
🍚
🇯🇲 Jamaica
Rice and Peas
Kidney beans and rice cooked in coconut milk — a classic Caribbean staple full of flavor.
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🏆 Athlete-Inspired Fitness Nutrition

Dietary references inspired by world-class athletes. Individual needs vary — consult a professional for personalized advice.

⚽
Cristiano Ronaldo
Football (Soccer)
High-protein, whole foods, 6 small meals/day. Focus on lean meats, whole grains, fruits, and plenty of hydration. No alcohol.
🎿
Eileen Gu (Gu Ailing)
Freestyle Skiing
Balanced nutrition with emphasis on Chinese home cooking. Prioritizes protein, colorful vegetables, and sufficient sleep for recovery.
🏈
Tom Brady
American Football
TB12 method: 80% plant-based, anti-inflammatory foods, organic whole foods, avoids sugar and processed ingredients.
🏀
LeBron James
Basketball
High-protein, lower-carb approach. Lean meats, fish, fresh vegetables, and strategic carb cycling for game-day energy.
🎾
Serena Williams
Tennis
Plant-forward diet focusing on plant proteins, quinoa, leafy greens, and smoothies. Emphasizes anti-inflammatory foods for recovery.
🏀
Kobe Bryant
Basketball
Kobe followed an "80/20" rule: 80% healthy whole foods, 20% indulgence. Oatmeal and fruit for breakfast, protein shakes before training, fish and vegetables for dinner.
🥊
Muhammad Ali
Boxing
Ali's diet was predominantly plant-based: oatmeal and fruit for breakfast, large vegetable salads and beans for lunch, fish and brown rice for dinner.
🥋
Ryo Kiyuna
Karate
Ryo Kiyuna follows the traditional Okinawan diet: tofu, seaweed, fish, vegetables, with sweet potato and brown rice in moderation.
🏃
Liu Xiang
110m Hurdles
Liu Xiang's diet emphasizes high protein, moderate carbs, and low fat. He ate beef, fish, shrimp, eggs, and abundant vegetables.
🤿
Guo Jingjing
Diving
Guo Jingjing's diet is light and clean, focusing on fish protein and vegetables while strictly limiting oil and sweets.
🪂
Felix Baumgartner
Skydiving (Extreme)
Baumgartner uses a high energy density diet with healthy fats (avocado, nuts, olive oil) and quality protein to sustain in extreme environments.
🏊
Jan Frodeno
Triathlon
Frodeno follows a high-carb, moderate-protein, low-fat strategy. Training days feature whole grains, fruits, vegetables.

🌿 Vegan Athlete Spotlight

🏎️
Lewis Hamilton
F1 Racing
Hamilton went vegan in 2017. His diet centers on plant proteins, abundant vegetables, and whole grains.
🏃
Scott Jurek
Ultramarathon
Vegan ultramarathon legend. His diet features beans, quinoa, sweet potatoes, nuts, and abundant fruits.
💪
Patrik Baboumian
Strongman
Vegan strongman. His diet consists of beans, brown rice, potatoes, vegetables, nuts with high plant protein.
🏄
Tia Blanco
Surfing
Vegan since birth. Diet of fruits, vegetables, beans, quinoa, and nuts with whole natural foods.
🚴
Dotsie Bausch
Track Cycling
Vegan track cyclist. Whole grains, legumes, leafy greens, nuts emphasizing plant protein and anti-inflammatory foods.
🎾
Venus Williams
Tennis
Venus went vegan in 2011. Her diet emphasizes vegetables, fruits, beans, and quinoa for managing autoimmune disease.
🎾
Novak Djokovic
Tennis
Djokovic follows a gluten-free, plant-based diet that eliminated allergies and transformed his competitive performance.
🏀
Kyrie Irving
Basketball
Kyrie follows a vegan diet with plant proteins, whole grains, and vegetables for better energy and recovery.
🥊
Nate Diaz
MMA
Nate and his brother Nick are committed vegans. His diet centers on beans, rice, vegetables, fruits, and nuts.
⛸️
Meagan Duhamel
Figure Skating
Duhamel went vegan in 2014. Her diet features plant proteins, whole grains, fruits, and vegetables for elite skating.
💡
Key Nutrition Principles
• Prioritize whole foods over processed • Adequate protein (1.6-2.2g/kg body weight) • Carb timing around workouts • Stay hydrated (3-4L water/day) • Sleep 7-9h for recovery • Consistency over perfection
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📖 Glossary of Terms

BMR (Basal Metabolic Rate) — The calories your body burns at complete rest to maintain vital functions (breathing, heartbeat, temperature). Accounts for 60-75% of daily expenditure. Calculated using the Mifflin-St Jeor equation: Men = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; Women = 10×weight(kg) + 6.25×height(cm) − 5×age − 161.

TDEE (Total Daily Energy Expenditure) — The sum of BMR, the thermic effect of food (~10% of intake), and physical activity. Calculated as BMR × activity factor (sedentary 1.2 → very active 1.9).

Calorie Deficit — When intake < expenditure. A cumulative deficit of ~7700kcal equals roughly 1kg of fat loss. Safe range: 300-500kcal/day.

Calorie Surplus — When intake > expenditure. A moderate surplus (200-400kcal/day) combined with strength training is the foundation for muscle growth.

How the BMR Calculator Works — Enter your gender, age, height, and weight, and the tool automatically applies the Mifflin-St Jeor formula to compute your BMR, then multiplies by your selected activity level to derive TDEE.

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ℹ️ About Calorie Calculator

Calorie Calculator is a free online tool to track your daily calorie intake and calculate your metabolic metrics.

Key features:

  • 80+ foods with calorie database, search and auto-estimation
  • BMR calculation using Mifflin-St Jeor equation
  • TDEE estimation based on activity level
  • Vegan nutrition planning and global dish guide

All data is stored locally in your browser — nothing is uploaded to any server.

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🔬 About This Tool

This tool provides calorie tracking, BMR/TDEE calculation, vegan nutrition guidance, and fitness nutrition references inspired by world-class athletes.

All calculations are based on established scientific formulas (Mifflin-St Jeor for BMR, ACSM activity factors for TDEE). Food calorie data is sourced from standardized nutrition databases.

Your data privacy is our priority. Everything runs client-side. No accounts, no servers, no tracking.

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