Free nutrition calculators · no signup
Nutrition calculators for smarter diet decisions
Estimate calories, macros, protein, body metrics, and recipe nutrition with tools built on established formulas. Clear results, transparent assumptions, no account required.
Popular calculators
Start with the tools most people reach for
Calorie Deficit Calculator
Set a daily calorie target and a dated goal timeline, with safe floors built in.
Open calculator Our differentiatorCalorie Cycling Calculator
Plan higher and lower calorie days that still hit one weekly deficit, so real life fits the plan.
Open calculatorBy goal
Find a calculator for what you are working on
Lose Weight
4 toolsSet a target, track progress, and vary intake across the week while keeping the same weekly deficit.
Calorie Deficit CalculatorDaily target and a dated goal timeline Calorie Cycling CalculatorA 7-day high and low plan at one weekly total Weight Loss PercentagePercent of body weight lost, with milestones Macro Calculator for CuttingHigh-protein cutting macros that spare muscleBuild Muscle
4 toolsDial in protein and macros, plan a lean gain, and track the muscle you carry for your height.
Protein Intake CalculatorDaily protein range with a per-meal split Macro CalculatorProtein, carbs, and fat in grams by goal Body RecompositionNear-maintenance calories and a protein target Weight Gain CalculatorSurplus calories and a projected gain timelineTrack Food
5 toolsTotal the nutrition in a recipe, set keto or net-carb targets, and cover hydration and steps.
Recipe Calorie and NutritionCalories and macros per serving from ingredients Keto CalculatorKeto macros plus a net carbs mini-tool Water Intake CalculatorA daily hydration range for your body Calories Burned WalkingCalories from pace and time, or from steps Intermittent FastingEating and fasting window clock timesBody Metrics
4 toolsEstimate what you burn, read your lean mass for your height, and screen for central body fat.
TDEE and Maintenance CaloriesMaintenance calories at every activity level TDEE Calculator for WomenMaintenance calories with female defaults FFMI CalculatorFat free mass index and interpretation band Waist to Height RatioA quick central-fat screen from two numbersThe differentiator
Calorie cycling, planned by the week
Most tools give one flat daily number. Ours spreads your weekly deficit across higher and lower days, so training days and weekends fit the plan instead of breaking it. The weekly total stays exactly on target.
Plan your weekSample weekavg 2,050 kcal
Mint bars are higher days; the weekly total matches a flat deficit.
How it works
Three steps, then a plan you can act on
01
Enter your details
Add your stats, activity, and goal, or an ingredient list. Switch metric or imperial anytime; nothing is stored.
02
Review your estimate
See the number that matters with a short interpretation and the assumptions behind it, from Mifflin-St Jeor to USDA data.
03
Use it as a guide
Treat the result as a starting point and adjust from real progress over a few weeks. It is an estimate, not a diagnosis.
Results are estimates based on recognized formulas. See the methodology page for every equation and data source.
Clear calculations. Transparent methods.
Our calculators use recognized equations and published reference values. They are estimates, and real needs vary with metabolism, medical conditions, pregnancy, and medication. For personalized advice, speak with a doctor or registered dietitian.
- Recognized formulasMifflin-St Jeor and Katch-McArdle for energy, USDA FoodData Central for food.
- Assumptions explainedEach result names the equation it used and the key limits behind the number.
- Metric and imperialEvery tool switches units with one tap, with no account and no data stored.
Frequently asked questions
What is a nutrition calculator?
A nutrition calculator estimates a diet-related number from your inputs and a published formula. Ours cover calories, macros, protein, weight-loss progress, body composition, and recipe nutrition, each returning an estimate with the assumptions behind it.
Which calculator should I use to lose weight?
Start with the calorie deficit calculator for a daily target and timeline. Add the TDEE calculator for your maintenance calories, the macro calculator to split them, and the protein calculator to protect muscle while you lose fat.
How do I calculate my maintenance calories?
Use the TDEE and maintenance calories calculator. It applies the Mifflin-St Jeor equation to your sex, age, height, and weight, then multiplies by an activity factor to estimate the calories that hold your weight steady.
Can I calculate protein and macros together?
Yes. The macro calculator returns grams of protein, carbs, and fat from your calorie target, and the protein calculator focuses on your daily protein range and per-meal split. Together they give a full daily plan.
Are nutrition calculator results exact?
No. They are estimates from recognized equations and average reference values, usually within about 10 percent. Metabolism, medical conditions, and measurement error shift real needs, so adjust from your own results over time.