Free calorie, weight and nutrition calculators
There are 14 free calculators here, and they all run right in your browser with no sign-up. The calorie, macro, deficit and surplus calculators take your basal metabolism from the Mifflin-St Jeor equation (1990) and multiply it by an activity level from 1.2 to 1.9, so their numbers agree with each other. BMI and healthy weight follow WHO cut-offs, water follows NASEM 2005.
Calories and weight
How much to eat a day to maintain, lose or gain, and when you will reach your goal.
Energy burn and activity
How many calories your body burns at rest, over a whole day and on a walk.
Body composition
Body mass index, a healthy weight for your height and body fat from tape measurements.
Nutrition
Daily protein, fat and carbs, protein for your goal, water and the calories in a homemade dish.
Frequently asked questions
Which calorie calculator is the most accurate?
None is perfectly accurate: every calculator gives an estimate, and two people with the same height and weight can burn different amounts. Ours use the Mifflin-St Jeor equation, which was built from measured energy use in 498 adults. The only real test is you: eat at the target for 2–3 weeks and watch where your average weight goes.
Why are TDEE calculators so different?
They use different BMR equations (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and different activity multipliers. That is where the different numbers come from. The calorie calculators on this site all use the same equation and the same activity scale from 1.2 to 1.9, so the calorie, macro, deficit and weight loss numbers line up.
Which calculator should I start with if I want to lose weight?
Start with the calorie calculator or the calorie deficit calculator: they give you a daily target for the pace you pick. Then the macro calculator splits it into protein, fat and carbs, and the weight loss calculator shows a rough date for reaching your goal.
Are body fat percentage calculators accurate?
The tape-measure method used here, the US Navy method, is a rough estimate, not a lab test. The trend matters more than a single number: measure every 2–4 weeks with the same tape, the same way. If your waist shrinks while your weight holds, you are most likely losing fat.
Are the calculators free, and do I need to sign up?
Yes, they are free and there is no sign-up: everything runs in your browser. If you want to check what you eat against your target every day, the CalCash bot in Telegram does that. It is free too and logs calories and macros from a photo, a voice message or text.
Reminders
Water and weight