Free calculator
TDEE Calculator
Estimate BMR and total daily energy expenditure with the Mifflin–St Jeor equation and a selected activity level.
Open calculator →Free nutrition planning tools
Useful estimates, transparent math, no account
Calculate daily energy, macro grams, protein references, a modest calorie deficit, or adult BMI. Every calculator runs in your browser and explains its assumptions.
Free calculator
Macro Calculator
Estimate daily calories and a transparent protein, carbohydrate, and fat distribution from TDEE and editable percentages.
Open calculator →Free calculator
Protein Calculator
Calculate a source-labeled daily protein reference from body weight using adult RDA or current U.S. dietary-guideline assumptions.
Open calculator →Free calculator
Calorie Deficit Calculator
Estimate an informational daily calorie target from TDEE and a moderate 5–20% deficit without promising a weight-loss rate.
Open calculator →Free calculator
BMI Calculator
Calculate adult BMI in metric or imperial units and see the standard CDC screening category and important limitations.
Open calculator →Planning tools, not medical advice
Equations and screening categories cannot account for every body, health condition, medication, pregnancy, or clinical goal. Use results as informational starting points and seek qualified care for individual guidance.
Turn an estimate into a food log
PlateRover helps you scan meals, review nutrition estimates, and organize calories and macros on Android.
Track meals with PlateRover