Enter your stats and goal — get a personalized breakdown of calories, protein, carbs, and fat.
We use the Mifflin-St Jeor formula — the most accurate method for estimating BMR.
Your daily nutrition target:
We follow the same formulas used by registered dietitians and sports nutritionists.
Basal Metabolic Rate — calories your body needs at complete rest — calculated using the Mifflin-St Jeor equation.
BMR is multiplied by your activity factor to get TDEE — your total daily energy expenditure.
We apply a 15–20% deficit for fat loss or a 10–15% surplus for muscle gain, based on evidence-based guidelines.
Calories are split into protein, carbohydrates, and fat using goal-specific ratios.
All the health tools you need in one place.
Find out if your weight is in a healthy range for your height.
Open calculator →Calculate your daily water intake based on weight, activity, and climate.
Open calculator →Calculate your ideal body weight using four proven medical formulas.
Open calculator →Estimate your body fat % using the US Navy method. No equipment needed.
Open calculator →Find any calculator, tool, or article instantly.
Search →All 11 free health calculators in one place.
View all →GI for 100+ foods — low, medium and high.
View table →10 high-protein meals with full nutrition info.
View recipes →Optimal protein by sport type, intensity and goal.
Open calculator →Daily calorie needs for children aged 2–17.
Open calculator →Find your daily vitamin and mineral needs by age and gender.
Open calculator →Compare 6 popular diets side by side — macros, evidence, pros and cons.
View comparison →How many extra calories do you need per trimester?
Open calculator →How long will it take to reach your goal weight?
Open calculator →Calories, protein, carbs and fat for 150+ common foods per 100g.
View table →Find out how fast your metabolism is and how it changes with age.
Open calculator →Ready-made weekly meal plans for weight loss, muscle gain, and maintenance.
View plans →Calculate calories and macros for any recipe.
Open calculator →Find out how many calories are in beer, wine, spirits and cocktails.
Open calculator →Calculate calories burned during 20+ activities: running, cycling, swimming, gym and more.
Open calculator →Protein content per 100g — sorted by grams of protein. Click a row to see more details.
Net carbs per 100g — sorted by carbohydrate content. Click a row for details.
Practical articles to help you understand and apply your results.
Understand calorie deficits, how large they should be, and the mistakes that derail progress.
Read article →How much protein, carbs, and fat you actually need when training for hypertrophy.
Read article →Your TDEE is the foundation of all nutrition planning.
Read article →Step-by-step instructions for tracking your macronutrients without obsessing over every gram.
Read article →What the research says about optimal protein intake for fat loss, muscle building, and general health.
Read article →Daily calorie needs for men and women by age, weight, and activity level.
Read article →Complete ranked list of animal and plant protein sources with calories per 100g.
Read article →6 science-backed strategies for a sustainable calorie deficit without constant hunger.
Read article →Top 10 science-backed foods that keep you full and help you lose fat faster.
Read article →8 evidence-based strategies to boost your metabolism and burn more calories daily.
Read article →Everything about IF — how it works, the best methods, and how to start.
Read article →How keto works, what to eat, and how to start safely.
Read article →Everything for maximum muscle growth.
Read article →The world's most evidence-backed diet.
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