Free Nutrition Calculators
Everything you need to turn your body data into a daily plan — energy needs, macros and your weight relative to height (BMI). All metric, all free, no sign-up.
Calorie Deficit CalculatorHow many calories to eat per day to lose weight, with macro targets.TDEE CalculatorYour total daily energy expenditure — the calories you burn on an average day.BMR CalculatorBasal metabolic rate: the calories your body burns at complete rest.BMI CalculatorBody mass index, its category, and the healthy weight range for your height.Macro CalculatorProtein, fat and carbohydrate targets in grams for your goal.Protein CalculatorHow much protein you need per day, shown as real food portions.
Which calculator should I start with?
If you want a number to eat to today, start with the calorie deficit calculator. If you want to understand where that number comes from, start with TDEE and BMR. Then use the macro calculator to split it, and the calorie database to hit it with real food.