Free calculators for daily calories, macros, protein, fiber, water and other nutrition targets. Each one shows its formula and sources, and nothing you enter is stored.
Nutrition
Calories and Energy
Calorie Calculator
Use this calorie calculator to find your daily calorie target for losing, maintaining, or gaining weight.
TDEE Calculator
Use this TDEE calculator to calculate your total daily energy expenditure, or how many calories you burn each day.
BMR Calculator
Use this BMR calculator to calculate your basal metabolic rate, the calories your body burns at complete rest.
Calorie Deficit Calculator
Use this calorie deficit calculator to find how many calories to eat each day for your weekly weight-loss goal.
Alcohol Calorie Calculator
Use this alcohol calorie calculator to find how many calories are in your drinks, from both alcohol and residual sugar.
Body Recomposition Calculator
Use this body recomposition calculator to find calorie and protein targets for losing fat while building muscle.
Calorie Density Calculator
Use this calorie density calculator to find how many calories are in each gram of a food or meal and see its density band.
Pounds to Calories Converter
Use this pounds to calories converter to turn pounds or kilograms of body weight change into calories, and see the daily gap over any number of weeks.
Weight Gain Calculator
Use this weight gain calculator to find how many weeks it may take to reach your goal weight and how many extra calories a day to plan for.
Weight Loss Calculator by Date
Use this weight loss calculator by date to find the weekly loss and daily calories needed to reach your goal weight by a set date.
Recipe Calorie Calculator
Use this recipe calorie calculator to add up the calories, protein, fat and carbs in a recipe and see them per serving and per 100 g.
Raw to Cooked Weight Conversion Calculator
Use this raw to cooked weight conversion calculator to convert meat, fish, rice, pasta and oats between raw and cooked weight and get calories per cooked gram.
Macros and Diets
Macro Calculator
Use this macro calculator to set your daily protein, carb, and fat targets from your body weight, calorie goal, and activity level.
Protein Calculator
Use this protein calculator to find how much protein to eat each day based on your weight, age, and training goal.
Keto Calculator
Use this keto calculator to find your daily calorie, fat, protein, and carb targets for a low-carbohydrate ketogenic diet.
Carbohydrate Calculator
Use this carbohydrate calculator to find your daily carb target based on your body, activity level, and calorie needs.
Fat Intake Calculator
Use this fat intake calculator to find your daily fat range in grams plus a separate saturated fat limit.
Glycemic Load Calculator
Use this glycemic load calculator to estimate a food's real blood sugar impact from its carbs and glycemic index.
Intermittent Fasting Calculator
Use this intermittent fasting calculator to choose a fasting schedule and see your eating and fasting windows across the day.
Net Carbs Calculator
Use this net carbs calculator to find your net carbs from a food label's total carbohydrate, fiber, and sugar alcohol values.
GLP-1 Protein Calculator
Use this GLP-1 protein calculator to find a daily protein range and per-meal amount that can help protect muscle while a GLP-1 medicine cuts your appetite.
Carb Loading Calculator
Use this carb loading calculator to find how many grams of carbs to eat each day before a long race, plus race-morning and during-race targets.
Triathlon Nutrition Calculator
Use this triathlon nutrition calculator to plan carbs, fluid, sodium and caffeine per hour for a sprint, Olympic, 70.3 or full distance race.
Nutrients and Limits
Water Intake Calculator
Use this water intake calculator to estimate your daily water needs based on sex, activity level, and climate.
Caffeine Calculator
Use this caffeine calculator to track your daily caffeine intake against safety limits and estimate how much remains in your system at bedtime.
Fiber Calculator
Use this fiber calculator to find your daily fiber target based on your age, sex, and calorie intake.
Sodium Intake Calculator
Use this sodium intake calculator to track your daily sodium against the general limit and the stricter blood pressure target.
Sugar Intake Calculator
Use this sugar intake calculator to track your daily added sugar against WHO and AHA reference limits.
Standard Drink Calculator
Use this standard drink calculator to count the standard drinks and grams of pure alcohol in any drink, using US, UK, Canadian, Australian or WHO sizes.
Calcium Intake Calculator
Use this calcium intake calculator to find your daily calcium target by age and sex, then estimate how much calcium you get from food and supplements.
Iron Intake Calculator
Use this iron intake calculator to find your daily iron target by age, sex and life stage, then add up how much iron you get from food.
Fish Oil Calculator
Use this fish oil calculator to turn the EPA and DHA on your supplement label into omega-3 per capsule and per day, and capsules needed for a target.
DRI Calculator
Use this DRI calculator to look up your Dietary Reference Intakes for vitamins, minerals, water, fiber and macros by age, sex, pregnancy and breastfeeding.