Free calculator
Calorie banking calculator
Planning a dinner out, a party, or a big weekend? Enter your daily target and the big day. See how banking a few calories beforehand keeps your whole week on budget—using the same rules as flexible calories in Caloroo.
Track your week freeFree to start. No credit card required.
Plan your week around the big day
Your week stays on budget
Week total: 14,700 of 14,700 kcal
Monday
Lighter day
1,950
Tuesday
Lighter day
1,950
Wednesday
Lighter day
1,950
Thursday
Lighter day
1,950
Friday
Lighter day
1,950
Saturday
Big day · target 2,475
3,000
Sunday
Flexible target
1,950
Days after the big day show their flexible targets. Follow them, and the week lands on budget.
Track this week freeSample figures explain the workflow; they are not personal nutrition targets.
Make it part of your day
Enter your daily target
Use the calorie target you already follow. The calculator multiplies it by seven to get your weekly budget.
Pick the big day
Choose the day and a rough estimate of the extra calories. Restaurant meals and drinks are often more than they look, so round up.
Bank a little beforehand
Eat slightly less on the days before. The days after the big day get the flexible targets needed to finish the week on budget.
How the calculator works
Each day’s target is your base target minus the week’s difference so far, divided by the days left in the week. Days before the big day are counted as eaten exactly as planned, and the days after it are projected at their flexible targets.
Targets never go below a minimum (1,200 kcal or 75% of your base target, whichever is higher) or above 125% of it. If a big day comes late in the week, there may not be enough days left to absorb it, so the calculator shows what can’t fit instead of an unrealistic target.
A few things to know
What is calorie banking?
Calorie banking means eating a little under your target on some days so you can eat more on another, while keeping your weekly total the same. It is a way to plan for dinners out, parties, or weekends without dropping your plan.
Is calorie banking the same as calorie cycling?
They are closely related. Calorie cycling, sometimes called zigzag calorie cycling, alternates higher- and lower-calorie days on a schedule. Calorie banking moves calories toward a specific day you plan for. Both keep the weekly average the same.
How many calories can I bank safely?
Small amounts spread over several days work better than large cuts. This calculator keeps every day at or above 1,200 kcal or 75% of your base target, whichever is higher. If you have a medical condition or a history of disordered eating, talk to a healthcare professional before changing how you eat.
What if the big day is on Sunday?
Then there are no days left in the week to balance it, so the overage stays unresolved. Banking calories on the days before helps. In Caloroo, you can also set which day your week starts on.
Do I need an account to use the calculator?
No. The calculator runs in your browser, and nothing you enter is saved. To track a real week with flexible targets, create a free Caloroo account.
Plan the dinner. Keep the week.
Track your week freeFree to start. No credit card required.