A little less guesswork.
Practical nutrition calculators to help you understand your numbers—and what to do with them. Free, transparent and built around sensible starting points.
Calorie Calculator
Find a practical calorie starting point for your goal.
Calculate nowTDEE Calculator
Understand the energy you use across your whole day.
Calculate nowCalorie Deficit Calculator
Compare small, manageable changes to maintenance.
Calculate nowMacro Calculator
Turn your calorie target into a flexible macro plan.
Calculate nowProtein Calculator
Find a useful daily range, without false precision.
Calculate nowBMI Calculator
Understand your BMI and what it cannot tell you.
Calculate nowWhich tool should I start with?
Use the calorie calculator for an initial calorie range. TDEE focuses on maintenance; the deficit tool works from a maintenance estimate you already have. Macro and protein tools help turn a target into food choices. BMI is a separate screening measure with clear limitations.
These tools share their methods and provide useful next steps. They do not require an account, and your personal inputs are calculated in your browser.
General educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.