Calculators
Free nutrition and fitness calculators for the numbers that guide real decisions — daily calories and TDEE, protein and macro targets, BMI, body fat, and water intake. Pick a category, open the tool that fits your goal, and get a clear starting estimate you can actually use.
All calculators
BMI Calculator (Adults: Men & Women)
Enter your height and weight to get your BMI in seconds. Works in kg/cm or lbs/ft; the same categories apply to men and women aged 20+.
02Body Fat Percentage Calculator (U.S. Navy Method)
Measure your waist, neck (and hips for women) with a tape and get a body fat estimate — no scale, no calipers.
03Body Recomposition Calculator: Calories & Protein
Get your maintenance calories and a daily protein target for building muscle while losing fat at the same time — the recomposition approach, from your age, weight and activity.
04Butter and Oil Substitute Calculator
Butter is about 81% fat and 18% water, and that water is why swapping it is not a straight exchange. Enter what your recipe calls for and get the amount that works, how much of the fat you can safely replace, and what it does to the calories.
05Buttermilk Substitute Calculator
A tablespoon of vinegar and enough milk to make a cup is the classic answer, and for most baking it works. Enter how much your recipe needs for the exact amounts, and see which substitutes come closest to the real thing — and where none of them do.
06Caffeine Calculator: How Much Caffeine in Your Day?
Add up the coffee, tea, energy drinks and soda in your day and see your total caffeine against the 400 mg daily safe limit — with what to do if you go over.
07Calorie Deficit Calculator: How Many Calories to Lose Weight
Tell the calculator your current weight, goal and activity. It returns a daily calorie target, the size of your deficit and a realistic timeline.
08Calorie Surplus (Bulking) Calculator
Get a daily calorie target above maintenance sized for muscle gain, not fat gain — with the expected weekly weight change.
09Carb Cycling Calculator (7-Day Plan)
Choose how many high, moderate and low-carb days you want; get calories and macros for each type and a weekly plan.
10Cups to Grams Converter: Flour, Sugar, Butter and More
Pick an ingredient and see exactly what a cup, tablespoon or teaspoon weighs in grams — flour, sugar, butter, oil, milk and more. Plus the calories and macros of that amount, from our USDA food data.
11Daily Calorie Calculator: How Many Calories Should I Eat?
Get your maintenance calories, plus targets for losing or gaining weight, from your age, sex, height, weight and activity level.
12Egg Substitute Calculator for Baking
An egg binds, leavens, adds moisture and adds richness, and no substitute does all four. Tell the calculator how many eggs your recipe needs and it gives you the amount to make, what that swap covers, and what it leaves uncovered.
13Fiber Intake Calculator: Daily Target & Food Tracker
Find your daily fiber target by age and sex, then tally real foods to see how close you are — with fiber values straight from our food database.
14Flour Substitute Calculator: Almond, Oat, Coconut and More
Almond, oat and coconut flour do not swap one for one — most can only replace part of the wheat flour before a recipe stops working. Enter how much your recipe calls for and get the amount you can actually use, plus the eggs and liquid to add.
15Ideal Body Weight Calculator (Height, Sex & Frame)
See what four standard formulas say your ideal weight is for your height — and the healthy BMI range, which is usually the more useful answer.
16Intermittent Fasting Calculator (16:8, 18:6, 20:4, OMAD)
Choose a fasting schedule and your first meal time; get your eating window and the calories to eat inside it.
17Is It Ultra-Processed? Food Processing Checker
Search any packaged food by name, brand or barcode to see its NOVA processing level, ultra-processing markers, additives and key nutrients per 100 g.
18Keto Macro Calculator: Fat, Protein & Net Carbs
Set your carb limit and goal; get grams of fat, protein and net carbs for the day.
19Lean Body Mass & FFMI Calculator
Enter weight, height and body fat percentage to get your lean body mass in kg/lb and your FFMI — the muscle-per-height score.
20Macro Calculator: Daily Protein, Carbs & Fat
Your calories, split into grams of protein, carbohydrate and fat for your goal. Pick a preset or set your own ratio.
21Meal Calorie Calculator: Calories per Meal
Enter your daily calories and how many meals you eat; get a target for each meal, with protein, carbs and fat.
22Protein Intake Calculator: How Much Protein Do You Need?
Enter your weight, activity and goal to get a daily protein target in grams — and see how it splits across meals.
23Reverse Dieting Calculator
Enter your current dieting calories and estimated maintenance; get a week-by-week plan for adding calories back.
24Sugar Substitute Calculator for Baking
Swap sugar for stevia, erythritol, monk fruit, allulose or honey and get the amount that matches in sweetness — in cups or grams. The calculator also shows what happens to the calories, and where a swap will not behave like sugar.