Free nutrition calculators
Calorie, TDEE, BMR, macro, calorie-deficit, protein, and weight-loss calculators. No signup, instant results. Find your numbers, then track them automatically in the MyPlate app.
Which calculator should I start with?
Start with the calorie calculator if you want one number for everything. It works out your BMR, TDEE, and a daily calorie target for your goal in one step. Use themacro calculator afterwards to split that target into protein, carbs, and fat, or jump straight to a specialized calculator if you know what you need.
Calorie Calculator
Your daily calorie target by age, weight, activity, and goal.
TDEE Calculator
Total daily energy expenditure — how many calories you burn in a day.
BMR Calculator
Basal metabolic rate — calories burned at rest.
RMR Calculator
Resting metabolic rate — similar to BMR but measured under less strict conditions.
Macro Calculator
Protein, carbs, and fat split by goal (keto, high-protein, balanced).
Calorie Deficit Calculator
How much to cut for safe, sustainable fat loss.
Calories Burned Calculator
Calories burned by activity — walking, running, cycling, swimming.
Weight Loss Calculator
When you will hit your goal weight based on your deficit or daily intake.
Weight Gain Calculator
Calorie surplus for healthy weight and muscle gain (0.5-1 lb per week).
MyPlate Calorie Calculator
Build your personalized calorie and macro plan for your weight goal.
Protein Calculator
How much protein per day for muscle, fat loss, or general health.
Maintenance Calorie Calculator
Daily calories to maintain your current weight (TDEE).
BMI Calculator
Body mass index — screening tool to estimate body fat from weight and height.
Body Fat Calculator
Estimate body fat percentage using US Navy method (waist, neck, height).
Lean Body Mass Calculator
Calculate your lean mass (muscle, bone, organs) — body weight minus fat.
Ideal Weight Calculator
Healthy weight range by height using Devine, Hamwi, Robinson, Miller formulas.
Water Intake Calculator
Daily water target based on body weight, activity, and climate.
Keto Calculator
Ketogenic diet macros — fat, protein, net carbs for ketosis.
Intermittent Fasting Calculator
IF schedule and eating window for 16:8, 18:6, 20:4, 5:2, OMAD.
Steps to Calories Calculator
Calories burned from walking — 10,000 steps, 5,000 steps, etc.
Stop calculating, start tracking
Every calculator here tells you what to aim for. TheMyPlate app logs your food from a photo or barcode and totals your calories and macros automatically against that target — no manual tracking, no guessing.