Nutrition Calculators
Last updated: September 2026
BMR / TDEE Calculator
Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet.
TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) by computing BMR via Harris-Benedict equation, then multiplying by an activity factor.
BMI Calculator
Calculate Body Mass Index (BMI) — body weight in kg divided by height in metres squared — to screen for under/overweight categories.
Meal Timing Calculator
Calculate the size of your largest meal of the day based on total daily calories, number of meals, workout timing, and weight goal.
Calorie Deficit Calculator
Find the daily calorie target you need to hit to lose weight at a chosen pace — the operational number that turns "I want to lose 5 kg" into "eat 1,950 kcal a day starting Monday." Enter your TDEE (maintenance calories) and the rate at which you want to lose weight, and the calculator returns the daily intake target along with a projected timeline.
Protein Requirement Calculator
Estimate daily protein needs in grams from body weight and activity level.
Macro Calculator
Split your daily calorie target into grams of protein, carbohydrates, and fat tuned to your goal — fat loss, muscle gain, or maintenance.
Macro Nutrient Distribution Calculator
Determine how many grams of protein, carbohydrates, and fat to eat daily based on your calorie target, body weight, goal, and diet style.
Protein Intake Calculator
Estimate daily protein need (grams) from body weight, training intensity, and goal (maintain, build, or lose weight).
Calorie Burn Calculator
Estimate calories burned during exercise from MET value, body weight, and duration.
Fiber Intake Calculator
Calculate recommended daily fiber intake based on age and gender using the Institute of Medicine's adequate intake (AI) guidelines.
Daily Hydration Calculator
Estimates your ideal daily water intake in litres using your body weight, activity level, climate, and health factors.
BMI & Body Fat Percentage Calculator
Calculate your BMI and estimate body fat percentage from body measurements using the U.S.
Calcium Intake Calculator
Determine your recommended daily calcium intake based on age and gender.
Meal Calorie Calculator
Calculate the total calories in any meal by entering the grams of protein, carbohydrates, and fat.
Nutrient Density Calculator
Score any food's nutritional value relative to its calorie cost using protein, fiber, vitamin C, and iron content.
Supplement Timing Calculator
Calculates a personalised recommended dose for protein, creatine, caffeine, or omega-3 based on your body weight and primary fitness goal.
Carb Counting Calculator
Calculate total carbohydrate grams in a portion by multiplying number of servings by carbs per serving.
Glycemic Load Calculator
Calculate glycemic load (GL) by multiplying glycemic index (GI) by carb content (grams) and dividing by 100.
Vitamin D Calculator
Estimates your recommended daily Vitamin D intake in IU based on your age and level of daily sun exposure.
Daily Protein Intake Calculator
Calculates how many grams of protein to eat per day based on your body weight and how active you are.
Daily Water Intake Calculator
Estimate the daily water intake (in liters) a person should target based on body weight and physical activity level.
Sodium Intake Calculator
Adds up sodium from breakfast, lunch, and dinner to show your total daily intake in milligrams.
Omega-3 Calculator
Find your daily recommended omega-3 fatty acid intake based on sex.
Iron Requirement Calculator
Find your recommended daily iron intake based on age, gender, and pregnancy status.
Caffeine Intake Calculator
Calculates your total daily caffeine intake in milligrams from coffee, tea, and soda.
Carbohydrate Calculator
Compute the daily grams of carbohydrate you should eat given your total calorie target and the share of calories that should come from carbs.
Fat Intake Calculator
Compute your daily grams of dietary fat from a total calorie target and the share of calories you want from fat.
BMR Calculator
Estimate your basal metabolic rate (BMR) — the calories your body burns at complete rest — using the revised Harris-Benedict equation.
Ideal Weight Calculator
Estimate your ideal body weight in pounds using four established medical formulas adjusted for height, gender, and body frame size.
Daily Protein Calculator
Calculate daily protein intake target in grams based on your body weight, activity level multiplier, and goal multiplier.
TDEE & Daily Calorie Calculator
Find out exactly how many calories your body burns each day based on your weight, height, age, gender, and activity level.