Nutrition Calculators: All 19 Free Tools in One Place
Every MyPlate.food calculator on one page: the MyPlate plan, calories, macros, protein, DRI, BMI, body fat, and more. Instant results, published formulas, sources on every page.
Nutrition calculators
All 19 calculators, one page: plan your plate, set calorie and protein targets, and measure progress. Each one is free.
Plan & calories
MyPlate Calculator: Your five food-group targets from age, height, weight, and activity, built on the equations behind MyPlate.gov.
BMR Calculator: Your resting burn — the floor everything else builds on.
TDEE Calculator: Calories you burn per day, activity included.
Calorie Deficit Calculator: A safe calorie deficit and when you could reach your goal weight.
Macro Calculator: Carb, protein, and fat grams for your calorie target.
Protein Calculator: Your daily protein range, with the higher targets research supports.
Ideal Weight Calculator: Healthy-weight ranges across four published formulas.
Adjusted Body Weight Calculator: Your ideal weight plus a share of the weight above it, with the sum written out.
DRI Calculator: All 29 vitamin and mineral targets from the NASEM DRIs.
Body composition
BMI Calculator: BMI with both WHO and Asia-Pacific categories.
Body Fat Calculator: The U.S. Navy circumference method, with an ACE category.
FFMI Calculator: Fat-free mass index — and the natural limit, explained.
Lean Body Mass Calculator: Lean body mass via the Boer formula.
Waist-to-Height Ratio Calculator: The ratio many clinicians now prefer over BMI.
Waist-to-Hip Ratio Calculator: A risk band built on the WHO cutoffs, from two tape measurements.
Weight Loss Percentage Calculator: Percent lost — the number clinicians actually track.
Strength & hydration
One Rep Max Calculator: Your one-rep max from any hard set, plus training percentages.
Water Intake Calculator: A daily fluid estimate from your weight and activity.
GLP-1 Protein Calculator: A protein floor sized for GLP-1 appetite suppression.
Every formula here is published science: the IOM and NASEM energy equations, the USDA Dietary Guidelines food patterns, the U.S. Navy body-fat method, and Epley and Brzycki for one-rep max. The body, fitness and calorie tools show their formulas and sources on the page; the MyPlate plan and DRI math is on the methodology page.