Nutrition & Energy Calculators & Trackers
Calories, metabolism, macros, hydration and dietary-reference calculators with transparent assumptions.
Estimate adult BMR and maintenance calories from age, sex, height, weight and activity level using a named formula and transparent activity multipliers.
Open tool →◐BMR CalculatorEstimate basal/resting energy with Mifflin-St Jeor and optionally compare established equations.
Open tool →◐RMR CalculatorEstimate resting energy needs and explain the practical distinction between RMR and BMR.
Open tool →◐TDEE CalculatorEstimate total daily energy expenditure from BMR and a clearly described activity multiplier.
Open tool →◐Maintenance Calories CalculatorEstimate maintenance calories from a known TDEE or profile and show the activity assumptions used.
Open tool →◐Calorie Deficit CalculatorCalculate a target daily intake from TDEE and a user-selected calorie deficit, with conservative adult-only warnings.
Open tool →◐Weight Loss CalculatorEstimate a calorie target and arithmetic timeline from current weight, goal weight and a chosen deficit without guaranteeing an outcome.
Open tool →◐Weight Gain CalculatorEstimate a calorie target and arithmetic timeline from current weight, goal weight and a chosen surplus without promising lean-mass gain.
Open tool →◐Macro CalculatorConvert daily calories and macro percentages into protein, carbohydrate and fat grams with sum validation.
Open tool →◐Protein CalculatorEstimate a general protein range from body weight and activity/goal assumptions without disease-specific advice.
Open tool →◐Carbohydrate CalculatorConvert calories and carbohydrate percentage to grams, or grams back to calories and percentage.
Open tool →◐Fat Intake CalculatorConvert calories and fat percentage to grams, or fat grams back to calories and percentage.
Open tool →◐Fiber CalculatorShow a general daily fiber reference using age/sex or calorie-based guidance with the source scope stated.
Open tool →◐Water Intake CalculatorEstimate a general total-water reference and distinguish total water from beverages-only intake.
Open tool →◐Hydration TrackerTrack drinks privately on this device against a user-defined daily goal with local history and export.
Open tool →◐Estimated Energy Requirement CalculatorEstimate daily energy requirement using the current National Academies 2023 EER framework and show the equation/version used.
Open tool →◐Dietary Reference Intake CalculatorLook up supported dietary reference intakes by age, sex and life stage and label each value as RDA, AI or other DRI type.
Open tool →◐Harris-Benedict CalculatorEstimate resting energy expenditure with the revised Harris-Benedict equation and show the formula used.
Open tool →◐Mifflin-St Jeor CalculatorEstimate resting energy expenditure with the Mifflin-St Jeor equation and show the calculation inputs.
Open tool →◐Katch-McArdle CalculatorEstimate BMR from lean body mass using the Katch-McArdle equation and show sensitivity to body-fat input.
Open tool →◐Net Carbs CalculatorEstimate net carbohydrates from total carbs, fiber, erythritol and other sugar alcohols with the subtraction assumptions visible.
Open tool →◐Added Sugar Intake CalculatorConvert a daily calorie intake into a reference added-sugar cap in calories and grams.
Open tool →◐Meal Calorie CalculatorCalculate meal energy from protein, carbohydrate, fat and optional alcohol grams without relying on a food database.
Open tool →◐Calorie ConverterConvert food Calories (kcal), kilojoules, small calories and joules with the exact thermochemical energy conversion and clear food-label terminology.
Open tool →