Skip to content

Free Tools

Nutrition Calculators

Science-backed calculators to find your calorie needs, track macros, and reach your health goals.

On this page

💊

GLP-1

2 tools

GLP-1 Protein Calculator

Daily protein target on Ozempic, Wegovy, or Mounjaro — 1.2–1.5 g/kg

GLP-1 Maintenance Calculator

Calories to hold the new weight after you stop the drug

🔥

Calorie & Energy

9 tools

Calorie Calculator

Daily calorie needs for any goal — lose, maintain, or gain weight

TDEE Calculator

Total Daily Energy Expenditure based on activity level

Basal Metabolic Rate — calories burned at complete rest

Calorie Deficit Calculator

Personalized daily target for weight loss with goal date

Bulking Calorie Calculator

Calorie surplus for lean, standard or aggressive bulking, with macros and a weekly gain range

Calories Burned Calculator

Calories burned during 30+ exercises using MET values

Cheat Day Calculator

How many days to recover from a cheat day — no guilt, just math

Alcohol Calorie Calculator

Calories in beer, wine, spirits, and cocktails by ABV and volume

Pregnancy Calorie Calculator

Calorie and nutrient needs by trimester based on ACOG guidelines

🥗

Diet & Nutrition

4 tools

Macro Calculator

Ideal protein, carbs, and fat split for your goals

Protein Calculator

Daily protein needs based on weight, activity, and goal

Carb Calculator

Daily carbohydrate intake based on goals and diet preference

Sugar Intake Calculator

Compare your daily sugar intake against WHO and AHA guidelines

📦

Meal Planning

2 tools

Meal Prep Calculator

Divide a recipe into containers with exact macros per serving

→ 🧑‍🍳

Recipe Calorie Calculator

Add ingredients to get total nutrition and per-serving calories

📊

Body Composition

3 tools

Body Mass Index with WHO classification

Body Fat Calculator

Body fat percentage using the U.S. Navy method

Weight Loss Calculator

Personalized timeline to reach your goal weight