Free tools
Nutrition calculators and meal tools.
Get a calorie or protein number you can defend, then analyze the meal in front of you. Formulas stay visible. AI does not invent the math.
- Published formulas
- Photo or text meals
- USDA-derived food table
Popular tools
Start with energy, then protein, then the plate.
Calculator
Steps to Calories Calculator
Convert your step count to estimated walking calories using height-based stride, weight, and pace.
Calculator
Walking Calorie Calculator
Estimate calories burned walking by miles, minutes, or steps — with pace and incline.
Calculator
Macro Calculator
Enter a daily calorie target and a protein–carb–fat percent split to get gram targets using standard 4/4/9 energy factors.
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Calorie Calculator
See how many calories to eat for fat loss, maintenance, or muscle gain from height, weight, age, activity, and goal.
Calculator
Protein Calculator
Enter body weight and a goal to get daily protein grams from visible g/kg bands: 0.8–1.2 (health), 1.2–1.6 (active), 1.6–2.2 (muscle), 1.8–2.4 (deficit).
AI tool
AI Meal Analyzer
Upload a plate photo, describe what you ate, or both — then get calories and macros mapped to food data.
Most searched calculators
High-traffic tools for steps, walking, and macro splits.
Steps to Calories Calculator
Get kcal per 1,000 steps and a total for 7,000 or 10,000 steps — sized to your body, not a one-size-fits-all poster.
Walking Calorie Calculator
ACSM walking math sized to your weight, so a 4- or 5-mile walk is not a mystery number from a gym poster.
Macro Calculator
Split calories into protein, carbohydrate, and fat grams you can log — with visible 4 kcal/g protein, 4 kcal/g carbs, and 9 kcal/g fat math.
Browse by job
Calories & Macros
BMR, TDEE, protein, carbs, fat, and daily calorie targets.
Weight Management
Deficit, surplus, BMI, and planning timelines.
Food & Meals
Analyze meals, recipes, photos, labels, and food swaps.
Meal Planning
Grocery lists, pantry meals, and a 7-day plan builder.
Fitness Nutrition
Lean mass, FFMI, keto splits, and lifting-oriented protein.
Hydration
Daily fluid targets that scale with body size and training.
AI Tools
Language and photo tools with structured, checked outputs.
Step 1
Calculate
BMR and TDEE use Mifflin-St Jeor plus an activity factor. No model in the loop.
Step 2
Describe the food
AI splits a meal, recipe, or photo into items you can edit.
Step 3
Match and add
Items map to a USDA-derived table. Unmatched rows stay marked estimated.
Guides
All guides1 Banana Calories: Medium (105 kcal) & Large Sizes
One medium banana is about 105 kcal on USDA rows. One large is about 121 kcal. Size beats ripeness — pick the gram row that matches what you peeled.
250g White Rice Calories & Boiled Rice Guide
250 g boiled white rice lands near 325 kcal on USDA cooked rows. Dry rice is a different food at ~365 kcal per 100 g — never mix the two in your tracker.
Boba Tea Sugar Content & Bubble Tea Calories
Bubble milk tea is sweetened milk plus starch pearls — not plain tea. Sugar level and toppings usually matter more than the tea base for both grams of sugar and calories.
Calories in a Slice of Pizza: USDA Sizes & Tips
There is no universal slice. A 12-inch eighth and a 16-inch eighth are different foods. Garlic butter is a third food.
56 free tools. No download wall.
Start with a daily number, then count the plate in front of you.
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