Free nutrition calculators

Start with the decision, not the formula.

Find maintenance calories, choose a fat-loss pace, set protein and macros, estimate body fat, or check your weekly average. Every calculator is free and works without an account.

Start with TDEE Help me choose

live calculators

Free

no account required

Useful

a result and a clear next step

Choose by goal

What do you need to figure out today?

Pick the closest question. You can move to a more specific calculator after the first result.

Start here

I need a calorie starting point.

Estimate resting calories or maintenance calories before choosing a goal.

Estimate maintenance

Also useful: BMR Calculator

Lose fat

I want a target I can repeat.

Choose a realistic deficit, then check whether uneven days still fit the week.

Choose a deficit

Also useful: TDEE Calculator · Protein Intake Calculator

Plan meals

I need protein or macro targets.

Turn daily calories into protein, carbohydrate, and fat numbers you can use at meals.

Set protein

Also useful: Macro Calculator · Weekly Calorie Average Calculator

Add context

I want a body-fat estimate.

Estimate body fat and lean mass before choosing protein, calorie, or recomp targets.

Estimate body fat

A practical sequence

Four decisions, in the right order.

Most people do not need every calculator. Start with the anchor, then add only the detail that changes a real decision.

01
Find maintenance
Use TDEE as the calorie anchor for fat loss, maintenance, recomp, or a lean gain.
Estimate maintenance
02
Choose the target
Compare deficit sizes and estimated weekly pace before committing to a daily number.
Choose a deficit
03
Set protein and macros
Make the calorie target usable by translating it into meal-planning numbers.
Set protein
04
Check the week
Judge the seven-day average before reacting to one restaurant meal or unusual day.
Check the week

All calculators

Compare all 7 free tools.

Each calculator gives you a result, explains how it was estimated, and points to the next useful decision.

Swipe to compare all columns

Calculator	Best for	What you get	Open
TDEE Calculator I do not know my maintenance calories yet.	Starting a cut, maintenance phase, lean gain, or recomp from a clean calorie estimate.	Maintenance, fat-loss, and lean-gain calorie estimates	Estimate maintenance
BMR Calculator I want to understand the resting-calorie baseline first.	Seeing the resting-energy estimate behind a full daily calorie target.	Basal metabolic rate and activity-adjusted calorie context	Estimate BMR
Calorie Deficit Calculator I know maintenance and want a realistic fat-loss target.	Turning maintenance calories into a repeatable deficit and estimated weekly pace.	Daily target, calorie deficit, weekly pace, and timeline estimate	Choose a deficit
Protein Intake Calculator I want a daily protein target before planning meals.	Setting a practical protein range and per-meal target from body weight and goal.	Daily protein range and per-meal protein target	Set protein
Macro Calculator I have calories and want protein, carbs, and fat targets.	Turning a calorie target into a practical macro split for meals and training.	Daily protein, carbohydrate, and fat grams	Split macros
Weekly Calorie Average Calculator My days are uneven and I need to know if the week still fits.	Checking whether high and low days still average out to the calorie plan.	Seven-day calorie average and target comparison	Check the week
Body Fat Percentage Calculator I want body-composition context for my plan.	Estimating body fat and lean mass before setting protein, calorie, or recomp targets.	Navy-method body-fat percentage and lean-mass estimate	Estimate body fat

Calculator FAQ

Choose without overthinking it.

Which nutrition calculator should I start with?

Start with the TDEE calculator if you do not know your maintenance calories. Use the BMR calculator first only when you specifically want to see the resting-energy estimate behind TDEE.

Estimate TDEE

Which calculators should I use for fat loss?

Estimate TDEE, choose a sustainable target with the calorie deficit calculator, then use the weekly calorie average calculator to see whether real high and low days still fit the plan.

Choose a deficit

Do I need a macro calculator or only calories and protein?

Calories and protein are enough for many people. Use the macro calculator when you want more control over carbohydrate and fat targets for training, appetite, or meal planning.

Build macro targets

Are these calculators free?

Yes. Every calculator in this directory works without an account. IntakeCalc is the paid next step when you want to compare actual meals with the targets you calculated.

Open IntakeCalc

From target to today

The calculators set the target. IntakeCalc helps you use it at your next meal.

Daily calorie and protein view
Meal logging against your target
Paid plans with clear limits

Open IntakeCalc See pricing