Free tools
Nutrition & fitness calculators
Calculators use published formulas. AI tools parse language or photos, then the numbers come from the food table whenever a match exists.
Steps & walking calories
Convert step counts or miles walked into kcal with ACSM walking math — sized to your height and weight, not a gym poster.
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.
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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.
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TDEE Calculator
Free TDEE calculator using Mifflin-St Jeor BMR × an activity factor (1.2–1.9) to estimate maintenance calories — formula shown, not a black box.
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BMR Calculator
Free Mifflin-St Jeor BMR calculator: enter sex, age, height, and weight to see resting calories with the published formula, not a black box.
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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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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).
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Carbohydrate Calculator
Enter daily calories and a carb style to get grams: carbs = calories × style% ÷ 4 (25%, 40%, 55%, or 60% of kcal).
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Fat Intake Calculator
Enter daily calories and a fat percentage (20–35% typical) to get daily fat grams: fat g = calories × fat% ÷ 9.
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Calorie Deficit Calculator
A calorie deficit calculator that sizes your daily target from Mifflin-St Jeor TDEE and a 10–25% cut — with the daily gap and a rough weekly change.
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Calorie Surplus Calculator
This calorie surplus calculator adds 5–20% to your Mifflin-St Jeor TDEE and shows daily extra calories plus a rough weekly gain pace.
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Weight Loss Calculator
A weight loss calculator that sizes daily calories and estimates weeks to goal weight from Mifflin-St Jeor TDEE and your weekly pace.
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Weight Gain Calculator
A weight gain calculator that sizes daily surplus calories and estimates weeks to goal weight from Mifflin-St Jeor TDEE and your weekly gain pace.
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BMI Calculator
Calculate body mass index from height and weight, then read it as a screening number.
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Body Fat Calculator
Estimate body-fat percent with the Navy Hodgdon-Beckett tape method from neck, waist, and hips—or use the photo tab when you do not have a tape measure.
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Ideal Weight Calculator
Compare Hamwi, Devine, Robinson, and Miller ideal-body-weight equations for a given height.
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Water Intake Calculator
Daily fluid ≈ 35 ml × body weight (kg) + 350 ml per 30 min of exercise + 500 ml in heat — shown in liters and milliliters.
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Lean Body Mass Calculator
Estimate lean body mass as an average of Boer, James, and Hume equations.
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FFMI Calculator
Calculate fat-free mass index from weight, height, and a body-fat percent.
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Intermittent Fasting Calculator
Map 14:10, 16:8, 18:6, or 20:4 onto your wake time so the eating window is a clock.
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Keto Macro Calculator
Free keto macro calculator: Mifflin-St Jeor TDEE sets calories, protein from g/kg (ISSN band), carbs capped in grams, fat fills the rest.
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Fiber Intake Calculator
Blend the 14 g per 1,000 kcal rule with Adequate Intake values by sex.
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Walking Calorie Calculator
Estimate calories burned walking by miles, minutes, or steps — with pace and incline.
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Steps to Calories Calculator
Convert your step count to estimated walking calories using height-based stride, weight, and pace.
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Running Calorie Calculator
Free running calorie calculator from weight, minutes, pace, and treadmill incline using the ACSM running VO₂ equation.
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Cycling Calorie Calculator
Free cycling calorie calculator from body weight, ride time, and pace using 2011 Compendium MET values.
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Swimming Calorie Calculator
Estimate pool calories from time and how hard you swam.
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Rowing Calorie Calculator
Estimate calories burned on an erg or in a boat from time and intensity.
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Jump Rope Calculator
Estimate calories burned jumping or skipping rope from body weight, minutes, and tempo.
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Stairmaster Calorie Calculator
Estimate StairMaster or stair-stepper calories from time and effort.
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HIIT Calorie Calculator
Estimate calories burned during HIIT from your weight, session length, and interval intensity using Compendium METs.
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One Rep Max Calculator
Estimate a 1RM from a submaximal set using Epley and Brzycki, then see training percentages.
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Bench Press Calculator
Estimate a bench press 1RM and training loads from a recent set.
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DOTS Calculator
Score a squat–bench–deadlift total against bodyweight with the IPF DOTS formula.
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Bodybuilding Measurements
Log chest, shoulders, waist, arms, and legs — then see shoulder-to-waist and an optional Navy body-fat estimate.
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PSMF Calculator
Free PSMF calculator for protein grams and macro caps — calories held at a 1,200/1,500 kcal floor, not an 800 kcal clinic protocol.
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Carnivore Macro Calculator
Set calories from TDEE, protein from body weight, incidental carbs, and fat to fill the rest.
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PCOS Calorie Calculator
A milder deficit from the same TDEE math, plus a higher-protein cue — not a PCOS treatment.
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Weight Loss Percentage Calculator
Turn a starting weight and a current weight into percent lost or gained.
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Net Carb Calculator
Subtract fiber and sugar alcohols from total carbohydrate for an Atkins-style net-carb count.
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Pizza Calorie Calculator
Estimate calories in one or more pizza slices from size, crust, and topping style.
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Sandwich Calorie Calculator
Build a 6-inch or footlong-style sandwich from bread, protein, cheese, and sauce.
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Rice Calorie Calculator
Count rice calories from type, cooked or dry weight, and grams or cups.
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Sushi Calorie Calculator
Estimate calories in a sushi roll or nigiri pieces from common USDA-style rows.
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Burrito Calorie Calculator
Estimate a burrito from size, protein, rice-and-beans, and extras like cheese or guacamole.
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Salad Calorie Calculator
Estimate salad kcal from the base, protein, dressing, and extras like cheese or croutons.
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Raw to Cooked Weight Calculator
200 g raw chicken breast becomes about 150 g cooked (~75% yield). Convert meat, rice, or pasta both ways.
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AI Meal Analyzer
Upload a plate photo, describe what you ate, or both — then get calories and macros mapped to food data.
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AI Meal Photo Analyzer
Upload a plate photo and optional notes to sketch calories and macros.
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AI Recipe Nutrition Calculator
Paste a recipe and a serving count to get per-serving calories and macros.
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AI Food Comparison
Put two foods side by side for calories, protein, carbs, and fat.
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AI Food Swap Finder
Name a food and a goal to get practical swaps with similar roles on the plate.
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What Should I Eat
Turn leftover calories, leftover protein, and preferences into a meal idea.
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AI Nutrition Coach
Describe the situation and optional calorie or protein numbers for a practical next step.
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AI Restaurant Menu Analyzer
Paste a menu and a goal to shortlist dishes that fit fat loss, maintenance, or a surplus.
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AI Grocery List Generator
Turn planned meals or targets into a shopping list for a set number of days.
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AI Meal Plan Generator
Build a multi-day meal draft from calories, protein, a diet pattern, and constraints.
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AI Body Fat Photo Estimate
Upload a standing physique photo for a visual body-fat range — labeled as an estimate, not a scan.