Free nutrition and health calculators
Simple tools for protein, calories, body measurements, and nutrients. Every formula is sourced, and every result works in pounds, stone, or kilograms.
Protein & macros
- Keto CalculatorGet daily keto macros in grams: your calories, a carb limit, a protein target, and the fat that makes up the rest.
- Macro CalculatorGet your daily calories and how many grams of protein, carbs, and fat to eat, with protein set first.
- Protein CalculatorFind out how much protein you need each day, how much to eat at each meal, and what that looks like in real food.
Calories & energy
- BMR CalculatorFind out how many calories your body burns at complete rest. Compare three common formulas side by side.
- Calorie CalculatorFind out how many calories you need each day to keep your weight steady, and how many to eat to lose or gain at a gentle pace.
- Calorie Deficit CalculatorEnter your goal weight and how many weeks you want to take. We'll show how many calories to eat each day and whether that pace is realistic.
- TDEE CalculatorFind out how many calories your body burns in a day, and how many to eat to lose fat, stay the same, or build muscle.
Body measurements
- BMI CalculatorCheck your body mass index (BMI) in pounds, stone, or kilograms, and see the healthy weight range for your height.
- Body Fat CalculatorEstimate your body fat percentage with just a tape measure. See where you fall on the American Council on Exercise ranges.
- FFMI CalculatorFind your fat-free mass index, a way to measure how much muscle you carry for your height. See how it compares to the limit seen in drug-free lifters.
- Ideal Weight CalculatorSee the healthy weight range for your height, and how four classic ideal weight formulas compare.
- Lean Body Mass CalculatorEstimate how much of your weight is muscle, bone, organs, and water. Add your body fat percentage for a more personal result.
- Waist to Height Ratio CalculatorCheck whether your waist is less than half your height, a simple sign of healthy belly fat levels.
- Waist to Hip Ratio CalculatorMeasure your waist and hips to see your waist to hip ratio and how it compares with commonly used WHO cut-offs.
- Weight Loss Percentage CalculatorSee what percent of your starting weight you've lost, and how far you are from your next milestone.
Nutrients
- Carb CalculatorFind a daily carb range that fits your calories and your goal, whether you want to lose fat, maintain, or build muscle.
- Fiber CalculatorFind out how many grams of fiber to aim for each day, based on the calories you eat and your age and sex.
- Sugar Intake CalculatorSee your daily limit for added sugar in grams and teaspoons, based on the American Heart Association and the World Health Organization.
- Water Intake CalculatorSee how much water healthy adults are advised to drink each day, in liters, cups, and fluid ounces.