Free nutrition calculators
Work out your calories, macros and protein in seconds, using standard, widely used formulas. Your answers carry over between calculators and into your free meal plan.
Calorie Calculator
How many calories you burn a day and how many to eat to lose, keep or gain weight.
Open calculatorMacro Calculator
Your daily protein, carbs and fat in grams, per day and per meal, for your goal.
Open calculatorProtein Calculator
How much protein you need per day and per meal, and what that looks like as food.
Open calculatorWhich calculator should I use?
Start with the calorie calculator to find your daily calorie target. The macro calculator splits those calories into protein, carbs and fat. If you only want to know how much protein to eat, the protein calculator needs just your weight, goal and activity.
These calculators give general estimates for healthy adults, not medical advice. Talk to your doctor or a registered dietitian before making big changes to your diet.
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