Free Nutrition & Fitness Calculators
14 science-backed calculators for macros, metabolism, body composition, and performance. All free. No signup. Results in 60 seconds.
Macro Planning
Calculate your daily macronutrient targets for fat loss, muscle gain, or maintenance.
Macro Calculator
Calculate your daily protein, carb, and fat targets using the Mifflin-St Jeor equation.
Use calculator →Protein Calculator
Find your optimal daily protein intake based on weight, activity level, and goals.
Use calculator →Carb Calculator
Calculate your daily carbohydrate needs for energy, training, and recovery.
Use calculator →Fat Intake Calculator
Determine your daily fat requirements for hormone health and satiety.
Use calculator →Meal Macro Calculator
Calculate macros for individual meals or recipes. Perfect for meal planning.
Use calculator →Energy Expenditure
Find out how many calories your body needs at rest and throughout the day.
TDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories you burn in a typical day.
Use calculator →BMR Calculator
Calculate your Basal Metabolic Rate — the calories you burn at complete rest.
Use calculator →Maintenance Calorie Calculator
Find the exact calories you need to maintain your current body weight.
Use calculator →Calorie Deficit Calculator
Calculate the optimal calorie deficit for sustainable, healthy weight loss.
Use calculator →Walking Calorie Calculator
Calculate calories burned walking based on distance, pace, and weight.
Use calculator →Body Composition
Measure where you are now and where you want to be.
Body Fat Calculator
Calculate body fat percentage using the Navy method, BMI method, or skinfold measurements.
Use calculator →Lean Body Mass Calculator
Calculate your lean body mass (LBM), fat mass, and overall body composition.
Use calculator →Ideal Weight Calculator
Find your healthy weight range based on height, frame size, and gender.
Use calculator →Strength & Performance
Tools for serious training and performance tracking.
Not sure which calculator to start with?
Start with the Macro Calculator — it's the most comprehensive tool and gives you personalized targets for protein, carbs, and fat based on your body, activity level, and goals.
Start with the Macro Calculator →