🥗 Nutrition & Diet
Free nutrition calculators: daily calories, deficit planning, macros, protein targets, water intake, fasting windows and recipe scaling.
Energy in, energy out — with nuance: TDEE-based calorie targets, macro splits that fit how you eat, protein per body weight, and hydration by activity, not by rumor.
Deficit and fasting tools focus on sustainable rates, because the math that crashes your weight in a month usually crashes your adherence in two. Recipe scaling keeps portions honest when cooking for a crowd.
Free Calorie Calculator
Find your daily calorie needs for weight maintenance, fat loss, or muscle gain. Enter your details below for instant, personalized results.
Calorie Deficit Calculator
Calculate the calorie deficit needed to reach your goal weight and timeline.
Calories Burned Calculator
Calculate calories burned during any exercise activity.
Intermittent Fasting Calculator
Plan your intermittent fasting schedule. Choose a protocol (16:8, 18:6, 20:4 or OMAD), set your eating window start time and see your full daily fasting and eating plan.
Japan Salt Intake Calculator
Convert the sodium value on a Japanese food label into the equivalent amount of salt, and compare your daily intake against the MHLW targets: under 7.5 g for men and 6.5 g for women per day.
Macro Calculator
Get your personalized daily calorie and macronutrient targets. Enter your details and goal below for instant protein, carb, and fat recommendations.
Protein Calculator
Find your daily protein needs based on weight, activity, and fitness goal.
Recipe Scaler
Scale recipe ingredients up or down by entering original servings, desired servings and each ingredient amount. Includes measurement conversions.
Water Intake Calculator
Calculate your recommended daily water intake.
Frequently asked questions
How accurate are calorie calculators?
Formulas carry a margin of roughly 10–20 percent; treat outputs as starting points and adjust by real-world weekly results.
What macro split should I use?
Protein first (often 1.6–2.2 g per kg), then fill fats and carbs by preference — the tool lets you test splits against your calories.
Is a big deficit faster?
Faster on paper, riskier in practice — muscle loss and rebound follow extreme cuts; moderate deficits hold up better.