Nutrition Calculators
24 free calculators
Precision nutrition calculators for calories, macros, and dietary targets.
Calorie Calculator
Calculate your BMR and TDEE using the Mifflin-St Jeor equation. Get personalized daily calorie targets for any goal.
Mifflin-St Jeor × Activity Multiplier
TDEE Calculator
Calculate your Total Daily Energy Expenditure. The most important number for setting any nutrition goal.
TDEE = BMR × Activity Multiplier
Macro Calculator
Calculate your optimal protein, carbohydrate, and fat targets based on your calorie goal and fitness objective.
Protein 1.6–2.2g/kg · Carbs & Fat fill remaining calories
Calorie Deficit Calculator
Calculate your daily calorie deficit to lose weight at a safe, sustainable rate without sacrificing muscle.
Deficit = TDEE − Daily Calories
Protein Intake Calculator
Calculate your optimal daily protein intake based on body weight, goal, and activity level.
0.8–2.2g protein per kg body weight
Water Intake Calculator
Calculate your optimal daily water intake based on body weight, climate, and activity level.
Body weight × activity & climate multiplier
BMR Calculator
Calculate your Basal Metabolic Rate — the calories your body burns at complete rest.
Mifflin-St Jeor: 10W + 6.25H − 5A ± C
Intermittent Fasting Calculator
Calculate your eating and fasting windows for different intermittent fasting protocols.
Fasting window + eating window from start time
Alcohol Calorie Calculator
Calculate calories from alcoholic drinks and understand their impact on your daily calorie budget.
7 kcal per gram of alcohol
Creatine Calculator
Calculate your optimal creatine dosage for loading and maintenance phases.
Loading: 0.3g/kg/day · Maintenance: 0.03g/kg/day
Fibre Intake Calculator
Calculate your recommended daily fibre intake based on age, sex, and calorie needs.
14g per 1000 kcal (DRI guideline)
Keto Macro Calculator
Calculate ketogenic diet macros: high fat, moderate protein, very low carb targets.
75% fat, 20% protein, 5% carbs (standard keto)
Calorie Cycling Calculator
Plan your calorie cycling schedule with high and low calorie days to boost results.
High + low day rotation around weekly TDEE
Calorie Goal by Date Calculator
Calculate the daily calorie intake needed to reach your target weight by a specific date.
Required deficit = (weight to lose × 7700) ÷ days
Weight Loss Calculator
Calculate how long it will take to reach your goal weight, your required daily calorie deficit, and your projected weekly fat loss rate.
Weeks = (weight diff × 7700) / (deficit × 7)
Daily Calorie Calculator
Find out exactly how many calories you need per day to lose weight, maintain, or build muscle — personalised to your stats and activity level.
Daily calories = TDEE ± goal adjustment
Macro Ratio Calculator
Find the optimal macronutrient ratios for your goal — fat loss, muscle gain, keto, endurance, or maintenance — with daily gram targets.
Protein: 1.6–2.2 g/kg; Carbs: fill remaining kcal
TDEE Calculator for Women
Calculate your Total Daily Energy Expenditure as a woman — with female-specific metabolic differences, activity levels, and goal-based calorie targets.
Mifflin-St Jeor (female) × activity multiplier
Weight Maintenance Calories Calculator
Calculate exactly how many calories you need to maintain your current weight — your TDEE maintenance calories — to stay weight-stable.
Maintenance = TDEE (Mifflin-St Jeor × activity)
Protein Calculator
Calculate your optimal daily protein intake in grams based on body weight, goal, and activity — with per-meal targets and food source examples.
Protein g/day = body weight (kg) × multiplier by goal
Calorie Intake Calculator
Calculate your recommended daily calorie intake to reach your goal weight by your target date — with a week-by-week timeline and safety analysis.
Daily intake = TDEE – (total deficit ÷ total days)
Net Carbs Calculator
Calculate net carbs by subtracting fibre and sugar alcohols from total carbohydrates. Essential for keto and low-carb diets.
Net Carbs = Total Carbs − Fibre − (Sugar Alcohols × 0.5)
GLP-1 Nutrition Calculator
Adjusted protein, calorie, and micronutrient targets for Ozempic, Wegovy, Mounjaro and Zepbound users. Prevent muscle loss on GLP-1 medications.
Adjusted Mifflin-St Jeor + GLP-1 protein multiplier
Harris-Benedict Calculator
Calculate BMR using the original 1919 Harris-Benedict equation and the revised 1984 Roza-Shizgal formula. Compare with Mifflin-St Jeor.
Harris-Benedict (1919 + 1984) + Mifflin-St Jeor
Science-Backed Nutrition Calculations
Our nutrition calculators use peer-reviewed formulas to give you the most accurate dietary targets possible. The Mifflin-St Jeor equation for calorie calculations is widely considered the gold standard, validated in multiple clinical studies. Our protein recommendations align with guidelines from the International Society of Sports Nutrition (ISSN).
Start with the Calorie Calculator to establish your energy needs, then use the Macro Calculator to set your macronutrient targets, and fine-tune with the Protein Intake Calculator to ensure you're meeting your protein goals for muscle preservation or growth.
🍽️ Related Meal Plans
Put your numbers into action with these free 7-day meal plans.