Why a family needs more than one number
A growing teen, an active parent and a smaller, less-active adult can have daily needs hundreds of calories apart. Cooking to a single number leaves someone over- or under-fed. This calculator works out each person's own daily target and adds them into a combined household total you can shop and batch-cook around.
How the numbers are worked out
For each person we estimate resting metabolism (BMR) with the Mifflin-St Jeor equation, multiply by an activity factor to get total daily burn (TDEE), then adjust for their goal — a deficit to lose, maintenance to stay the same, or a small surplus to grow. A shared diet style sets the protein / carb / fat split for the meals you cook together.
Cooking once for everyone
Build the meal around a shared base, then scale portions and the calorie-dense extras per plate. Swoodie does this for a household: Nest keeps a shared plan, pantry and shopping list for up to 6 people, with a separate target for each. See the families guide or scale a recipe with the recipe scaler.
General estimates for healthy people aged 13+. Children's needs differ — for younger kids or any medical condition, talk to a pediatrician or dietitian.
Frequently asked questions
How many calories does a family need per day?
It varies a lot by each person's age, sex, size, activity and goal. This calculator estimates every household member's daily target separately, then adds them into a combined total you can shop and cook around.
How many people can I add?
Up to six. Add or remove people and the combined household total updates instantly.
Can I cook one meal for everyone?
Yes — cook a shared base and adjust portions and calorie-dense extras per plate. Swoodie's Nest keeps one shared plan and shopping list for the household with a separate target for each member.
Is the family calorie calculator free?
Yes — completely free, in your browser, no account needed.