Calories & Nutrition Calculators — Health

Estimate BMR, compare common metabolic formulas, and turn the result into practical daily calorie targets.

Estimate basal energy expenditure with the original and revised Harris-Benedict equations and compare those results with Mifflin-St Jeor.

Calculate calorie surplus and macros for muscle building bulk phases.

Plan a realistic calorie deficit, daily calorie target, and estimated timeline to reach a lower body weight safely.

Calculate daily carb intake for high, medium, and low carb cycling days.

Calculate carb intake with inputs, formulas, and instant results.

Calculate daily carbohydrate needs based on activity level, goals, and caloric intake.

Calculate calorie deficit and macros for fat loss cutting phases while preserving muscle.

Calculate intermittent fasting with inputs, formulas, and instant results.

Calculate ketogenic diet macros from body stats, activity, and desired deficit or surplus.

Estimate daily calories and macro targets for cutting, maintenance, or bulking using body weight, height, age, activity, and goal.

Calculate macros for weekly meal prep containers from target daily intake and meal count.

Estimate daily protein needs and per-meal targets based on body weight, training level, and muscle-building or maintenance goals.

Calculate refeed day calories and macros for metabolic recovery during fat loss phases.

Calculate gradual calorie increases for reverse dieting after extended calorie restriction.

Estimate resting metabolic rate, compare common metabolic formulas, and turn the result into calorie targets for loss, maintenance, or gain.

Calculate daily protein needs and find plant-based protein sources to meet targets.

Estimate calorie surplus, macro targets, and a realistic timeline for healthy weight gain or a lean bulk.

Estimate SmartPoints-style food values from calories, saturated fat, sugar, protein, servings, and a daily budget target.

Plan meal prep with macro targets and shopping lists

Calculate optimal plant protein intake with complete amino acid combinations