Nutrition Calculators — All 18 Free Tools, No Signup

Nutrition calculators

All 18 calculators, one page — plan your plate, set calorie and protein targets, and measure progress. Each opens instantly, free, no signup.

Plan & calories

MyPlate Calculator — Your five food-group targets from age, height, weight, and activity — the original, rebuilt.

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 the date you'd reach your goal.

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.

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 — WHO risk bands 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/NASEM energy equations, USDA Dietary Guidelines food-pattern targets, the U.S. Navy body-fat method, Epley and Brzycki for 1RM — and every calculator page shows its own formulas and sources.