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.
56 tools
Calculator
Calorie Calculator
Estimate a daily calorie target from body size, activity, and goal.
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TDEE Calculator
Estimate the calories that hold your current weight at the activity you actually live — optional daily steps included.
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BMR Calculator
Estimate basal metabolic rate with Mifflin-St Jeor and a Harris-Benedict comparison.
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Macro Calculator
Split a calorie target into protein, carbohydrate, and fat grams.
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Protein Calculator
Set a daily protein target from body weight and whether you are maintaining, training, building, or cutting.
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Carbohydrate Calculator
Turn a calorie budget into carbohydrate grams for low, moderate, high, or endurance-style eating.
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Fat Intake Calculator
Convert a calorie target and a fat percentage into daily fat grams.
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Calorie Deficit Calculator
Cut a chosen percent from estimated TDEE and see the daily gap plus a rough weekly change.
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Calorie Surplus Calculator
Add a 5–20% surplus to estimated TDEE for a muscle-gain phase.
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Weight Loss Calculator
Turn a goal weight and weekly pace into a daily calorie target and a planning timeline.
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Weight Gain Calculator
Plan a slower surplus from TDEE, a goal weight, and a 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 from neck, waist, and hips — or from a standing photo when you do not have a tape.
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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
Estimate daily fluid from body size, exercise time, and climate.
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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
Cap carbs, set protein from body weight, and fill remaining calories with fat.
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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 from time, distance, or steps — including incline.
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Steps to Calories Calculator
Turn a step count into an estimated walking calorie burn from height and weight.
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Running Calorie Calculator
Estimate calories burned running from time, pace, and optional incline.
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Cycling Calorie Calculator
Estimate calories burned biking from time and riding intensity.
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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 Calorie Calculator
Estimate calories burned skipping or jumping rope from time 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 from high-intensity interval training using Compendium-style 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
See a high-protein, low-carb planning sketch — with calories held at Protealpes’ educational floor.
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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
Convert raw chicken, beef, rice, or pasta to a cooked weight — or the other way.
AI tool
AI Meal Analyzer
Upload a plate photo, describe what you ate, or both — then get calories and macros mapped to food data.
AI tool
AI Meal Photo Analyzer
Upload a plate photo and optional notes to sketch calories and macros.
AI tool
AI Recipe Nutrition Calculator
Paste a recipe and a serving count to get per-serving calories and macros.
AI tool
AI Food Comparison
Put two foods side by side for calories, protein, carbs, and fat.
AI tool
AI Food Swap Finder
Name a food and a goal to get practical swaps with similar roles on the plate.
AI tool
What Should I Eat
Turn leftover calories, leftover protein, and preferences into a meal idea.
AI tool
AI Nutrition Coach
Describe the situation and optional calorie or protein numbers for a practical next step.
AI tool
AI Restaurant Menu Analyzer
Paste a menu and a goal to shortlist dishes that fit fat loss, maintenance, or a surplus.
AI tool
AI Grocery List Generator
Turn planned meals or targets into a shopping list for a set number of days.
AI tool
AI Meal Plan Generator
Build a multi-day meal draft from calories, protein, a diet pattern, and constraints.
AI tool
AI Body Fat Photo Estimate
Upload a standing physique photo for a visual body-fat range — labeled as an estimate, not a scan.