Free calorie, nutrition and weight-management calculators
Choose a dedicated tool for the question you are trying to answer. Every result is an estimate with the assumptions and limitations explained.
All calculators
Use one starting number
Choose the calculator that matches your goal instead of combining several conflicting estimates.
Track a real trend
Body-weight and calorie equations are starting estimates. Compare them with two to four weeks of consistent data.
Adjust gradually
Small changes are easier to assess than aggressive cuts or large exercise assumptions.
Which calculator should you use?
| Your question | Best starting tool |
|---|---|
| How many calories should I eat? | Daily calorie calculator |
| What are my maintenance calories? | TDEE calculator |
| How large should my deficit be? | Calorie deficit calculator |
| How much protein do I need? | Protein calculator |
| How should calories be split into macros? | Macro calculator |
| How long might a goal take? | Weight-loss calculator |
| What is my adult BMI? | BMI calculator |
| How many calories did an activity burn? | Exercise calculator database |
How to avoid conflicting calculator results
Different websites may produce different answers because they use different equations, activity categories, rounding rules and default assumptions. Use one consistent method as a starting point. Track food intake, activity and weekly average body weight for two to four weeks, then adjust gradually from real results.
For weight management, start with the calorie or TDEE calculator. Add the protein calculator next. Macro targets, hydration and exercise estimates are supporting tools rather than separate instructions that must all be followed perfectly.
What these calculators cannot know
No online calculator can directly measure metabolism, body composition, hydration status or the calories in a mixed meal. Results are estimates based on the information entered. Sleep, spontaneous movement, medication, illness, menstrual cycle, climate and tracking accuracy can all affect the real-world outcome.
Privacy and accessibility
The v8 calculators run in your browser and do not require an account. EKCal uses optional analytics only after cookie consent. Inputs are designed for keyboard use and results update without requiring a page reload.
How EKCal calculates results
Energy calculators use the Mifflin–St Jeor equation and broad activity factors. BMI follows adult CDC categories. Exercise estimates use MET values. Read the full Sources & Methodology.