🧮 Free Nutrition & Fitness Calculators

Personalised estimates based on established scientific formulas

Understanding your body's calorie needs is one of the most powerful tools for managing your weight and improving your health. Our free calculators use established scientific formulas to give you personalised estimates for your daily calorie requirements, healthy weight range, and calories burned during exercise.

Use the calculators below alongside our food database of 350,000+ foods and free Food Tracker to get a complete picture of your daily energy intake and expenditure.

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Daily Calorie Needs Calculator (TDEE)

Find out exactly how many calories your body needs each day based on your age, sex, weight, height, and activity level. Uses the Mifflin-St Jeor equation — the most accurate formula recommended by the Academy of Nutrition and Dietetics.

BMR TDEE Weight Loss Targets Weight Gain Targets
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Macro Calculator

Calculate your daily protein, carbohydrate, and fat targets based on your calorie goal and diet type. Supports 18 diet types including weight loss, muscle gain, keto, Atkins, carnivore, high protein, vegan, Zone diet, and paleo.

18 Diet Types Protein / Carbs / Fat Visual Macro Bar Diet Tips
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Calories Burned Calculator

Find out how many calories you burn doing 78 popular exercises including running, walking, cycling, swimming, HIIT, and more. Enter your weight and exercise duration for a personalised estimate.

78 Exercises Running & Walking Cycling & Swimming HIIT & Sports
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BMI Calculator

Calculate your Body Mass Index — a widely used screening tool that estimates whether your body weight is in a healthy range for your height. Enter your weight and height to get your BMI score and weight category.

BMI Score Weight Category What It Means
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Ideal Weight Calculator

Find out what you should weigh for your height using four established medical formulas — Devine, Hamwi, Robinson, and Miller. Includes a recommended range, healthy BMI weight range, and optional current weight comparison.

4 Formulas Recommended Range BMI Weight Range Current Weight Comparison
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Calorie Deficit Calculator

Find your daily calorie target for weight loss based on your TDEE and desired rate of loss. Supports 0.5 lb, 1 lb, 1.5 lb, and 2 lb per week goals with a three-scenario comparison and practical tips.

3 Deficit Scenarios lbs & kg Weekly Loss Projection Practical Tips
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Protein Intake Calculator

Calculate your daily protein target based on your body weight and goal — weight loss, muscle gain, body recomposition, endurance, strength, bodybuilding, or older adult. Based on ISSN and WHO research guidelines.

8 Goal Types lbs & kg Per-Meal Breakdown Food Sources
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Body Fat Percentage Calculator

Calculate your body fat percentage, fat mass, and lean mass using the accurate US Navy method. All you need is a tape measure. Includes fitness category, healthy range comparison, and personalised next steps.

Navy Method Fat & Lean Mass Fitness Category cm & inches
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Intermittent Fasting Calculator

Generate your personal eating window, meal timing, calorie distribution, fasting phase guide, and electrolyte plan based on your chosen protocol (16:8, 18:6, 20:4, 5:2, or OMAD) and goal.

5 Protocols Meal Timing Fasting Phases Electrolyte Guide

Once you know your targets, use our free Food and Exercise Trackers to hit them every day.

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