Free Tools

Nutrition Calculators

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

🔥 Calorie & Energy 8 tools
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Calorie Calculator
Daily calorie needs for any goal — lose, maintain, or gain weight
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TDEE Calculator
Total Daily Energy Expenditure based on activity level
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BMR Calculator
Basal Metabolic Rate — calories burned at complete rest
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Calorie Deficit Calculator
Personalized daily target for weight loss with goal date
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Calories Burned Calculator
Calories burned during 30+ exercises using MET values
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Cheat Day Calculator
How many days to recover from a cheat day — no guilt, just math
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Alcohol Calorie Calculator
Calories in beer, wine, spirits, and cocktails by ABV and volume
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Pregnancy Calorie Calculator
Calorie and nutrient needs by trimester based on ACOG guidelines
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🥗 Diet & Nutrition 9 tools
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Macro Calculator
Ideal protein, carbs, and fat split for your goals
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Protein Calculator
Daily protein needs based on weight, activity, and goal
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Keto Calculator
Fat, protein, and net carb targets for a ketogenic diet
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Carb Calculator
Daily carbohydrate intake based on goals and diet preference
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Intermittent Fasting Calculator
Eating and fasting windows with calorie and protein targets
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Water Intake Calculator
Personalized daily water needs based on weight, activity, and climate
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Net Carbs Calculator
Total carbs minus fiber and sugar alcohols — essential for keto
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Sugar Intake Calculator
Compare your daily sugar intake against WHO and AHA guidelines
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Reverse Dieting Calculator
Week-by-week calorie increase plan to recover from a diet
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📦 Meal Planning 2 tools
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Meal Prep Calculator
Divide a recipe into containers with exact macros per serving
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Recipe Calorie Calculator
Add ingredients to get total nutrition and per-serving calories
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📊 Body Composition 6 tools
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BMI Calculator
Body Mass Index with WHO classification
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Body Fat Calculator
Body fat percentage using the U.S. Navy method
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Ideal Weight Calculator
Ideal body weight from four medical formulas
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Weight Loss Calculator
Personalized timeline to reach your goal weight
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Lean Body Mass Calculator
Fat-free mass from 3 formulas — Boer, James, and Hume
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Waist-to-Hip Ratio Calculator
Cardiovascular health risk based on WHO guidelines
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🏋️ Strength & Fitness 1 tool
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1 Rep Max Calculator
Estimated one-rep max from 6 formulas with training percentages
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