Free health calculators

Know what to eat, what you burn, and what target to follow.

Use free calorie, BMI, BMR, TDEE, macro, food-portion and exercise calculators with metric or US customary units—then turn the numbers into a realistic plan you can maintain.

Start calculating Search food calories Food calorie chart

79+food pages

25+exercise pages

US + metricunit support

Fast weight-loss estimate

A practical deficit is usually moderate, consistent and supported by protein, walking, sleep and strength training.

Find maintenance calories.
Choose a sensible deficit.
Track weekly average weight.
Adjust after 2–4 weeks.

Read the roadmap

Dedicated calculator pages

Start with the question you need answered

Each page has a focused calculator, method explanation, FAQs and related tools.

Daily calorie calculatorMaintenance, weight loss or lean gain.TDEE calculatorEstimate full-day energy expenditure.Calorie deficit calculatorChoose a practical loss target.Protein calculatorDaily grams by weight and goal.Macro calculatorProtein, carbs and fat per day.Weight-loss calculatorEstimate a rough goal timeline.BMI calculatorAdult BMI and healthy range.View all calculatorsBody fat, water, walking, steps and more.

Core calculators

Use one form for daily calories, BMI, BMR, TDEE and macros, then use the extra tabs for body measurements and hydration.

Measurement unitsUS visitors are shown US customary units automatically; other regions default to metric.

Sex

Age

Weight (kg)

Height (cm)

Activity

Goal adjustment

Everything you need to make better daily choices

Start with your calorie needs, check the portions you actually eat, estimate activity, and use simple guides to adjust without crash dieting.

Daily calorie target

Estimate maintenance calories and choose a moderate goal adjustment.

Calculate calories →

Food portions that make sense

See calories per 100 g and practical portions such as ounces, cups, slices, pieces and restaurant-style servings.

Browse food portions →

Exercise calorie estimates

Compare calories burned for different body weights and durations.

Compare activities →

Clear weight-loss guidance

Learn how to set a deficit, protect muscle, manage plateaus and track progress.

Read practical guides →

Transparent estimatesEvery calculator explains its assumptions and limits.

Practical portionsCommon serving sizes are shown beside per-100 g values.

Metric and US unitsCalculators adapt for kilograms and centimeters or pounds and inches.

Popular food calories

Explore familiar foods from the US, UK, Europe, India, the Middle East and beyond. Pages include calories per 100 g plus practical servings such as ounces, cups, slices and pieces.

Chicken breast, cooked 165 kcal/100 g Boiled egg 155 kcal/100 g Oats 389 kcal/100 g Plain Greek yogurt 59 kcal/100 g Cooked salmon 206 kcal/100 g Cooked pasta 131 kcal/100 g White bread 265 kcal/100 g Boiled potato 87 kcal/100 g Cheese pizza 266 kcal/100 g Chicken burger 250 kcal/100 g Avocado 160 kcal/100 g Apple 52 kcal/100 g Banana 89 kcal/100 g Cooked white rice 130 kcal/100 g Hummus 166 kcal/100 g Chicken shawarma 210 kcal/100 g Whole-wheat chapati 297 kcal/100 g Chicken biryani 170 kcal/100 g

Open full food database

Evergreen guides

Weight-loss roadmap

A practical, no-drama plan to lose fat and maintain results.

Read guide →

Food portions worldwide

Compare everyday foods using grams, ounces, cups, slices and familiar serving sizes.

Browse foods →

Belly fat guide

Why spot reduction fails and what actually reduces waist size.