Nutrition & Calories calculators
Calories, macros and daily nutrient targets.
BMR Calculator
Calories your body burns at complete rest.
TDEE & Daily Calorie Calculator
Total daily energy expenditure at each activity level.
Weight Loss Timeline Calculator
How long to reach a goal weight at your calorie intake.
Macro Calculator
Protein, carb and fat grams for your calorie target.
Protein Intake Calculator
Daily protein range for your weight and goal.
Fiber Intake Calculator
Your daily fiber goal and how your intake compares.
Sodium Intake Calculator
Add up sodium across meals and compare with limits.
Added Sugar Limit Calculator
Compare your sugar intake with WHO and AHA limits.
Meal Calorie Planner
Divide daily calories across your meals and snacks.
Weight Gain Calculator
Calories and timeline to gain weight steadily.
Calorie Deficit for Weight Goal Calculator
Daily calorie deficit needed to reach a target weight by a chosen date.
Daily Carbohydrate Target Calculator
Grams of carbohydrate per day from your calorie goal and carb share.
Daily Fat Target Calculator
Grams of dietary fat per day from calories and a fat percentage.
Net Carbs Calculator
Subtract fibre and sugar alcohols from total carbohydrate.
Macronutrient Calorie Split Calculator
Turn grams of protein, carbs and fat into calories and percentages.
Recipe Calories per Serving Calculator
Divide a recipe’s total calories by its number of servings.
Food Calories by Weight Calculator
Calories in a portion from calories per 100 g and the grams you eat.
Sugar in Teaspoons Calculator
Convert grams of sugar into teaspoons and compare with a daily limit.
Daily Calcium Needs Calculator
Recommended daily calcium based on age and sex.
Daily Iron Needs Calculator
Recommended daily iron intake for adults by sex and age.
Daily Vitamin D Needs Calculator
Recommended vitamin D intake by age, with the adult upper limit.
Daily Potassium Needs Calculator
Adequate daily potassium intake for adults by sex.
Protein per Meal Calculator
Split your daily protein target across the meals you eat.
Hand Portion Size Estimator
Estimate daily portions of protein, carbs, vegetables and fats using your hand.
Fruit and Vegetable Servings Tracker
See how close you are to a 5-a-day fruit and vegetable target.
Related guides
How Many Calories Should You Eat to Lose Weight?
Work out a deficit that is effective without being extreme.
Weight & Body CompositionWhy Weight Loss Plateaus and What to Do
Stalls are normal. Understand why they happen and how to restart progress.
Weight & Body CompositionWhat Is a Safe Pace of Weight Loss?
Aim for 0.5 to 1 kg per week and learn why faster is not better.