Free nutrition tool

Build targets for real life.

Estimate calories and macros, understand the assumptions, then adjust the plan as your real-world trend becomes clearer. No account required.

Your starting point

Use current measurements. The result is an estimate—not a medical prescription.

Goal
Units and equation profile
Body measurements
years
lb
ft
in

For adults 18+. Not intended for pregnancy, breastfeeding, eating-disorder treatment, or medical nutrition therapy.

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Your estimate appears here

Complete the calculator to see daily calories, macros, fiber, hydration, and adjustable assumptions.

01

Calories are an estimate

The calculator uses the Mifflin–St Jeor resting-energy equation, then applies activity and training estimates. Compare the result with several weeks of body-weight trend.

02

Macros stay adjustable

Protein and fat are starting values. Carbohydrate receives the remaining energy, so you can personalize the mix without changing the calorie target.

03

Hydration is contextual

Total-water values include water in food and beverages. Climate, sweat rate, exercise duration, illness, and medical needs can change intake substantially.

Understand your targets

Explore all guides →
Fat loss

How to choose a sustainable calorie deficit

Protein

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Fundamentals

Protein, carbohydrates, and fat explained

Educational estimate for generally healthy adults. Energy equations can be inaccurate for individuals, and nutrition needs vary. Consult a registered dietitian or qualified healthcare professional for personalized advice, especially if you have a medical condition, take medication affecting weight or hydration, are pregnant or breastfeeding, or have a history of disordered eating.