Calories & Nutrition

Dial in your diet: calorie needs, TDEE, BMR, macros, protein, carbs, keto, and water intake, using formulas like Mifflin-St Jeor.

26 free calories & nutrition tools, no signup.

• BMR CalculatorEstimate your basal metabolic rate, the calories your body burns at rest, using the Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle equation.
• Caffeine Half-Life CalculatorEstimate how much caffeine is left in your body after a set number of hours, using exponential decay and an adjustable half-life.
• Calorie CalculatorCalculate daily calories to lose, maintain, or gain weight from your BMR and activity level. Free calorie calculator using Mifflin-St Jeor.
• Calorie Deficit CalculatorTurn a daily calorie deficit into a daily target and projected weekly and monthly weight loss. Free and instant.
• Calories Burned CalculatorEstimate calories burned from activity MET, body weight, and minutes using the ACSM formula. Free and instant.
• Calories Burned Running CalculatorEstimate calories burned running from your pace, weight, incline, and time using the ACSM running equation. Free.
• Calories Burned Walking CalculatorEstimate calories burned walking from your pace, weight, incline, and time using the ACSM walking equation. Free.
• Carbohydrate CalculatorConvert a daily calorie target and carb percentage into grams of carbohydrate per day and per meal. Free.
• Daily Calorie Needs CalculatorEstimate your daily calorie needs with the Institute of Medicine EER equations from your age, sex, weight, height, and activity. Free and private.
• Fat Intake CalculatorConvert a daily calorie target and fat percentage into grams of dietary fat, with a saturated-fat limit. Free.
• Glycemic Load CalculatorCalculate the glycemic load of a food from its glycemic index and carbohydrate content per serving. Classifies the result as low, medium, or high.
• Harris-Benedict CalculatorEstimate BMR and daily calorie needs with the revised Harris-Benedict equation and standard activity factors. Free and private.
• IIFYM CalculatorCalculate your IIFYM macros: daily calories plus protein, carb, and fat grams for cutting, maintaining, or bulking. Free and private.
• Katch-McArdle CalculatorEstimate BMR and daily calories with the Katch-McArdle formula, which uses lean body mass and your body-fat percentage. Free and private.
• Keto CalculatorCalculate your daily keto macros, carbs, protein, and fat, from your body stats and goal. Free ketogenic diet calculator using a 5/25/70 split.
• Macro CalculatorTurn a daily calorie target into grams of protein, carbs, and fat for any macro split. Free macronutrient calculator with no signup.
• Macros for Bulking CalculatorGet your bulking macros: calories, protein, carbs, and fat for muscle gain. Based on your TDEE, a calorie surplus, and a training-friendly split.
• Macros for Cutting CalculatorGet your cutting macros: calories, protein, carbs, and fat for fat loss. Based on your TDEE, a calorie deficit, and a high-protein split.
• Maintenance Calorie CalculatorFind the daily calories that keep your weight steady. Uses the Mifflin-St Jeor equation and your activity level to estimate maintenance calories (TDEE).
• METs CalculatorConvert METs, body weight, and time into calories burned using the ACSM metabolic equation. Enter the MET value of an activity to estimate its energy cost.
• Net Carbs CalculatorCalculate net carbs from total carbohydrates, fiber, and sugar alcohols. Free and accurate.
• Protein Intake CalculatorFind your daily protein target in grams from your body weight and goal. Ranges based on sports-nutrition guidelines for maintenance, muscle, and fat loss.
• RMR CalculatorEstimate your resting metabolic rate (RMR): the calories your body burns at rest. Uses the Mifflin-St Jeor equation from your sex, weight, height, and age.
• TDEE CalculatorEstimate your total daily energy expenditure, the calories you burn per day, from your BMR and activity level. Free maintenance-calorie calculator.
• Water Intake CalculatorEstimate your daily water intake from body weight and exercise. See your target in litres, millilitres, and ounces. Free and instant.
• Zigzag Calorie CalculatorPlan a zig-zag calorie cycling week: high and low days that average to your target. Free calorie cycling calculator, private and in-browser.