Dietary calculators
31 calculators BMR Calculator Find your basal metabolic rate with Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle, then see daily calories by activity level. Metric or imperial, kcal or kJ.
Open Calorie Calculator Find your daily calorie needs with three BMR formulas, six weight goals, a macro split, a 7-day zigzag plan, time to your target weight, and a food-cost estimate.
Open Calorie Deficit Calculator Find your daily calorie deficit, target intake, and time to your goal weight. Enter maintenance calories or estimate them from your age, sex, height, weight, and activity.
Open Fat Intake Calculator Find your daily fat target in grams from your calories, or from your age, sex, height, weight and activity. See the 20-35% range, saturated fat limit and food equivalents.
Open Fiber Calculator Find your daily fiber from calories or your age, sex and life stage. See your fiber gap, the soluble vs insoluble split and food servings to hit your target.
Open Macro Calculator Find your daily protein, carb, and fat grams. Enter a calorie target or let the calculator estimate it from your body stats, goal, and activity level.
Open Protein Calculator Find how much protein you need per day from your weight, age, sex, activity and goal. Shows a gram range, per meal split, g/kg, RDA baseline and food cost.
Open Added Sugar Intake Calculator Find your personalized daily added sugar limit based on sex, age, weight, height, and activity level. Compare AHA, WHO, and FDA guidelines instantly.
Open BEE Calculator (Basal Energy Expenditure) Calculate Basal Energy Expenditure with the Harris-Benedict equation. Apply stress factors, activity level, and fever correction to find Total Energy Expenditure.
Open BMR Calculator (Basal Metabolic Rate - Mifflin-St Jeor) Calculate your Basal Metabolic Rate with the Mifflin-St Jeor equation. Get your BMR, daily calorie needs by activity level, and calorie targets for weight loss or gain.
Open Calorie Intake Calculator Find your daily calorie needs with the Mifflin-St Jeor equation. Enter age, sex, height, weight and activity level to get your TDEE and goal calorie targets instantly.
Open Carb Calculator (Carbohydrates) Calculate your daily carbohydrate needs in grams and calories. Enter age, sex, height, weight, activity level, and carb percentage to see your personalised intake target.
Open Diet Risk Score Calculator Score your diet across 9 food groups in under a minute. See your unhealthy and healthy food scores, total risk out of 27, your risk category, and targeted tips.
Open DRI Calculator Calculate your personalized Dietary Reference Intakes (DRI) for protein, carbs, fiber, 8 vitamins and 8 minerals based on age, sex, life stage, and activity level.
Open Gastric Sleeve Weight Loss Calculator Estimate your gastric sleeve weight loss with %EWL and %TBWL projections at 3, 6, 12, 18, and 24 months. Instant metric and imperial results with a full timeline chart.
Open Harris-Benedict Calculator (Basal Metabolic Rate) Calculate your Basal Metabolic Rate with the Harris-Benedict equation. Get TDEE, daily calorie targets for weight loss or gain, and a full activity breakdown.
Open IIFYM Calculator (If It Fits Your Macros) Calculate your TDEE and daily protein, carbs, fat and fiber targets using the Mifflin-St Jeor or Katch-McArdle formula. Customize by goal and activity level.
Open Katch-McArdle Calculator Calculate your Basal Metabolic Rate using the Katch-McArdle formula, which accounts for lean body mass. Get BMR, TDEE, and daily calorie targets for your goal.
Open Keto Calculator Calculate your personal keto macros: daily calories, grams of fat, protein, and net carbs based on your weight, height, age, sex, activity level, and goal.
Open Maintenance Calorie Calculator Calculate your maintenance calories (TDEE) with the Mifflin-St Jeor formula. Enter age, weight, height and activity level for your daily calorie target and macros.
Open Meal Calorie Calculator Split your daily calorie target across 3, 4, or 5 meals with evidence-based portion sizes. Enter your TDEE or calculate it from your stats. Free and instant.
Open Micronutrient Calculator Find your personalised daily vitamin and mineral needs by age, sex and life stage. Based on NASEM Dietary Reference Intakes (DRI) - RDA, AI and UL included.
Open Net Carbs Calculator Calculate net carbs from any nutrition label. Enter total carbs, fiber, and sugar alcohols - erythritol, xylitol, maltitol and more - with correct absorption factors.
Open Quarantine Activity Calculator See how quarantine changes your daily calorie burn. Enter your before and during routines to get TDEE, PAL, and the calorie gap in seconds.
Open RMR Calculator - Resting Metabolic Rate Calculate your Resting Metabolic Rate in calories per day using Mifflin-St Jeor or Harris-Benedict. Get your TDEE by activity level, metric or imperial.
Open TDEE Calculator - Total Daily Energy Expenditure Calculate your TDEE (Total Daily Energy Expenditure) using Mifflin-St Jeor or Katch-McArdle. Get BMR, calorie goal, and macro breakdown for cut, maintain, or bulk.
Open Vitamin A Calculator Convert vitamin A from IU to mcg RAE for retinol, beta-carotene, and supplements. Compare your total intake to your age- and sex-specific RDA and upper safe limit.
Open Vitamin Daily Intake Calculator Find daily vitamin requirements by age, sex, and life stage. All 14 vitamins with RDA, AI, and upper intake limits based on National Academies DRI tables.
Open Vitamin D Calculator Find your recommended daily vitamin D intake (IU and mcg), check your serum 25(OH)D status, and get a supplement dose based on age, sex, and health factors.
Open Weight Gain Calculator Calculate exactly how many calories to eat per day to reach your target weight. Uses Mifflin-St Jeor, gives you TDEE, surplus, macros, and a week-by-week schedule.
Open Weight Watchers Points Calculator Calculate WW points using SmartPoints, PointsPlus, or Classic formula. Get your daily points budget by age, gender, weight, and activity level.
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