Your pescatarian numbers, worked out
A free calculator for daily calories, protein and fish meals. It takes about two minutes.
This calculator is for adults
PescoDial's calculator is not available for anyone under 18. Growing bodies need different amounts of food, and a general calculator can't account for that.
If you're under 18 and thinking about changing how you eat, a doctor or school nurse is a good person to talk to first.
We can't give a weight-loss target
Based on your height and weight, you are already below the usual healthy weight range. Losing more weight could be harmful, so we won't suggest a calorie target for weight loss.
We can show you numbers for keeping your weight steady. If you've lost weight without trying, please mention it to your doctor.
We can't suggest a weight-loss target
Your body already uses about as few calories as the lowest amount we'll suggest without a doctor. Cutting below that isn't something a calculator should set for you. Your doctor or a registered dietitian can work out numbers that fit you.
Your daily numbers
These numbers are for generally healthy adults, so check with your doctor first if you take medicine or have a health condition.
- Calories
- – a day
- Protein
- – g
- Fat
- – g
- Carbs
- – g
- Fiber
- – g
Based on Pescatarian Mediterranean, aiming to lose weight slowly.
About 5 fish meals a week
Build about 5 meals a week around fish or seafood. Make at least 2 of them oily fish such as salmon, sardines, trout or Atlantic mackerel. Canned and frozen fish count.
A sample day
Your full 7-day plan
$29 USD, one-time
Built on your numbers: a 7-day meal plan, grocery list, recipes, a weekly fish plan, an eating-out guide and questions to take to your doctor.
If it isn't useful, email us within 30 days for a full refund.
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How this calculator works
This calculator estimates how many calories your body uses in a day with the Mifflin-St Jeor equation. It starts with your age, sex, height and weight, then multiplies by your activity level: 1.2 if you mostly sit, 1.375 for light activity, 1.55 for moderate activity and 1.725 if you're very active.
If you choose weight loss, the calculator sets your daily target 20% below your estimated needs. It never goes below 1,200 calories a day for women or 1,500 for men. If your needs are already at or below that floor, or you're already under a healthy weight, it won't give you a weight-loss target. Instead, it suggests talking with your doctor or a registered dietitian.
Protein is set from your goal weight, or your current weight if you chose to maintain. Pescatarian Mediterranean aims for about 1.2 grams of protein per kilogram, and Pescatarian Low Carb, Keto and Carnivore aim for about 2 grams per kilogram. If that weight is well above the healthy range for your height, we use a weight in the healthy range instead, so protein doesn't come out higher than you need. On Pescatarian Mediterranean, protein also stays at or below about 35% of your calories.
Carbs depend on the eating style you pick. Pescatarian Mediterranean sets fat at about 35% of your calories, and carbs make up the rest. Pescatarian Low Carb allows up to about 100 grams of carbs a day, Pescatarian Keto about 20 grams, and Pescatarian Carnivore close to zero.
These numbers are estimates for generally healthy adults, not medical advice. If you take any medicine, are pregnant or breastfeeding, or have a heart, kidney or other health condition, please talk to your doctor before you change how you eat.
Source: Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241-247.