Diet & Macro Calculators

BMI Calculator Weight & Body Estimate Body Mass Index from height and weight. Ideal Weight Calculator Weight & Body Estimate a reference body weight using several commonly cited height-based formulas. Healthy Weight Range Calculator Weight & Body Estimate the body-weight range corresponding to adult BMI 18.5–24.9 for your height. Body Fat Calculator Weight & Body Estimate body-fat percentage from circumference measurements using the U.S. Navy method. Lean Body Mass Calculator Weight & Body Estimate fat-free body mass from height, weight and sex. Waist-to-Height Ratio Calculator Weight & Body Calculate waist circumference divided by height. Waist-to-Hip Ratio Calculator Weight & Body Calculate waist circumference divided by hip circumference. BMR Calculator Calories & Metabolism Estimate resting energy expenditure with the Mifflin-St Jeor equation. TDEE Calculator Calories & Metabolism Estimate Total Daily Energy Expenditure from BMR and an activity factor. Maintenance Calorie Calculator Calories & Metabolism Estimate daily calorie intake associated with weight maintenance. Calorie Deficit Calculator Calories & Metabolism Estimate a calorie target below maintenance using a selected percentage deficit. Weight Loss Calorie Calculator Calories & Metabolism Estimate a daily calorie target from TDEE and a planned weekly weight-loss rate. Calories to Lose 1 lb / 1 kg Calculator Calories & Metabolism Show the nominal energy deficit associated with losing a selected amount of body weight. Weight Loss Calculator Goals & Planning Plan a target weight, estimated timeline and calorie target from your current profile. Weight Loss Timeline Calculator Goals & Planning Estimate how many weeks a target weight change may take at a selected weekly rate. Goal Weight Calculator Goals & Planning Estimate a target weight from height and a chosen target BMI. Weight Loss Percentage Calculator Goals & Planning Calculate percentage body-weight change from starting weight to current weight. Weekly Weight Loss Calculator Goals & Planning Calculate average weight change per week over a chosen period. Macro Calculator Nutrition Convert a daily calorie target into protein, carbohydrate and fat grams using a selected macro pattern. Protein Intake Calculator Nutrition Estimate daily protein grams from body weight and a selected planning level. Carbohydrate Calculator Nutrition Convert a calorie target and carbohydrate percentage into grams per day. Fat Intake Calculator Nutrition Convert a calorie target and fat percentage into grams per day. Calories Burned Calculator Activity Estimate calories used during an activity from body weight, MET value and duration. Walking Calories Calculator Activity Estimate calories used while walking from weight, pace and duration. Steps-to-Calories Calculator Activity Estimate walking calories from step count, body size and pace. Running Calories Calculator Exercise & Activity Estimate calories used while running from body weight, intensity and duration. Cycling Calories Calculator Exercise & Activity Estimate calories used while cycling from body weight, cycling intensity and duration. Swimming Calories Calculator Exercise & Activity Estimate calories used while swimming from body weight, effort and duration. Hiking Calories Calculator Exercise & Activity Estimate calories used while hiking from body weight, terrain intensity and duration. Stair Climbing Calories Calculator Exercise & Activity Estimate calories used during stair climbing from body weight, effort and duration. Exercise Calories Calculator Exercise & Activity Estimate calories used during common exercise sessions using activity-specific MET values. Walking Distance Calculator Walking, Steps & Pace Estimate walking distance from step count and height-based step length. Steps-to-Miles Calculator Walking, Steps & Pace Convert a step count into estimated miles using height-based step length. Steps-to-Kilometres Calculator Walking, Steps & Pace Convert a step count into estimated kilometres using height-based step length. Pace Calculator Walking, Steps & Pace Calculate pace and average speed from distance and elapsed time. Water Intake Calculator Nutrition & Meals Show an adult total-water reference estimate using sex-based Dietary Reference Intake values. Fibre Intake Calculator Nutrition & Meals Estimate a daily fibre planning target from calorie intake using 14 g per 1,000 kcal. Meal Calorie Calculator Nutrition & Meals Add calories from breakfast, lunch, dinner and snacks to estimate a daily meal total. Calories per Meal Calculator Nutrition & Meals Divide a daily calorie target across a chosen number of meals. Intermittent Fasting Calculator Fasting Compare a selected daily eating window with the corresponding fasting window. Fasting Window Calculator Fasting Calculate fasting and eating windows and estimate the next eating-window start time. Keto Macro Calculator Diet & Macros Convert daily calories into a ketogenic-style macro allocation for planning. Low-Carb Macro Calculator Diet & Macros Convert daily calories into a lower-carbohydrate macro planning pattern. Calorie Cycling Calculator Calorie Planning Distribute a weekly calorie target between higher-calorie and lower-calorie days while preserving the weekly average. Weight Maintenance Calculator Calorie Planning Estimate maintenance calories at a chosen body weight using BMR and activity level. Weight Gain/Loss Difference Calculator Weight Goal & Progress Calculate the absolute and directional difference between a starting weight and current weight. Target Date Calculator Weight Goal & Progress Estimate a target date from current weight, target weight and planned weekly rate of change. Goal Progress Calculator Weight Goal & Progress Calculate how much of a weight-change goal has been completed. Weight Change Percentage Calculator Weight Goal & Progress Calculate signed percentage change in body weight between two measurements. Weight Trend Calculator Weight Goal & Progress Estimate average weekly weight trend from two measurements and project the same trend forward for four weeks.