Free nutrition & fitness calculators
Evidence-based calculators for calories, macros, and weight loss — built by the team behind the NutriBalance tracking app. No signup, no paywall, just the numbers you need.
TDEE & Calorie Calculator
Find your Total Daily Energy Expenditure and exact calorie targets for losing weight, maintaining, or building muscle — with macros for each goal. The best place to start.
Calculate calories →Macro Calculator
Turn your calories into protein, carb, and fat targets in grams. Choose balanced, high-protein, low-carb, or keto — and a goal — for an instant macro split.
Calculate macros →Protein Calculator
How much protein do you need per day? Get a precise target in grams — and per meal — based on your bodyweight, training, and whether you're cutting, maintaining, or bulking.
Calculate protein →BMR Calculator
See the calories your body burns at rest with three validated formulas side by side — Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle — plus your burn at every activity level.
Calculate BMR →Calorie Deficit Calculator
Pick a goal weight and a pace, and get the daily deficit and calorie target to reach it — plus a realistic timeline, with a built-in safety floor so you never under-eat.
Calculate deficit →Then track it in NutriBalance
Calculators give you the targets — NutriBalance helps you hit them. Log meals by barcode scan or AI food photo and watch your remaining calories and macros update live. 14-day free trial.
Start free trial →A quick guide to picking the right calculator
If you're just getting started, run the TDEE & Calorie Calculator first — it gives you the single most important number, your daily calorie target, along with a macro breakdown. From there, drill into the specifics:
All five use the same evidence base — the Mifflin-St Jeor equation for energy expenditure and current sports-nutrition guidance for protein and macros — so their numbers line up with each other. They're estimates: track for 2–3 weeks, then adjust by 100–200 kcal based on your real-world results.
Guides to go with the calculators
Want to understand the numbers, not just read them off? These plain-English guides explain exactly what each calculator does and how to act on the result:
Run a website or blog? You can embed the TDEE & macro calculator on your own site for free, with one line of HTML.