nutrition Calculators
Last updated: May 2026
BMR Calculator
Estimate your basal metabolic rate (BMR) — the calories your body burns at complete rest — using the revised Harris-Benedict equation.
TDEE Calculator
Convert your basal metabolic rate (BMR) into total daily energy expenditure (TDEE) by multiplying by an activity factor.
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.
Daily Water Intake Calculator
Estimate daily water intake in millilitres from body weight, exercise duration and intensity, climate, and special health factors.
Macro Calculator
Split your daily calorie target into grams of protein, carbohydrates, and fat tuned to your goal — fat loss, muscle gain, maintenance, or keto.
BMI Calculator
Calculate Body Mass Index (BMI) from weight and height — the most widely used screening number for weight-related nutritional and metabolic risk.
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.
Fiber Intake Calculator
Calculate recommended daily fiber intake based on age and gender using the Institute of Medicine's adequate intake (AI) guidelines.
Calorie Burn Calculator
Estimate calories burned during exercise from MET value, body weight, and duration.
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.
Sodium Intake Calculator
Adds up sodium from breakfast, lunch, and dinner to show your total daily intake in milligrams.
Vitamin D Calculator
Estimates your recommended daily Vitamin D intake in IU based on your age and level of daily sun exposure.
Caffeine Intake Calculator
Calculates your total daily caffeine intake in milligrams from coffee, tea, and soda.
Iron Requirement Calculator
Find your recommended daily iron intake based on age, gender, and pregnancy status.
Calcium Intake Calculator
Determine your recommended daily calcium intake based on age and gender.
Omega-3 Calculator
Find your daily recommended omega-3 fatty acid intake based on sex.
Meal Calorie Calculator
Calculate the total calories in any meal by entering the grams of protein, carbohydrates, and fat.
Ideal Weight Calculator
Estimate your ideal body weight based on height and gender using the Devine formula.
BMR & TDEE Calculator
Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure using age, weight, height, and activity level.
Protein Intake Calculator
Calculates your optimal daily protein intake in grams based on body weight, body fat percentage, training frequency, and goal.
Daily Hydration Calculator
Estimates your ideal daily water intake in litres using your body weight, activity level, climate, and health factors.
Supplement Timing Calculator
Calculates a personalised recommended dose for protein, creatine, caffeine, or omega-3 based on your body weight and primary fitness goal.
Daily Protein Calculator
Calculates your optimal daily protein intake in grams based on body weight, activity level, fitness goal, and age.
Nutrient Density Calculator
Score any food's nutritional value relative to its calorie cost using protein, fiber, vitamin C, and iron content.
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.
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.
BMI & Body Fat Percentage Calculator
Calculate your BMI, estimate body fat percentage, and see healthy weight ranges for your height in seconds.
Daily Protein Intake Calculator
Calculates how many grams of protein to eat per day based on your body weight and how active you are.