Nutrition tools
Nutrition Calculators
Free calculators for calories, macros, protein, carbs, fat, fibre, sugar, sodium, hydration, meals and recipes. Built to connect with the Health and Fitness sections instead of sitting as thin standalone pages.
Nutrition calculator list
- Calorie CalculatorEstimate daily calories for maintenance, fat loss and weight gain based on body size, activity and goals.
- Macro CalculatorCalculate protein, carbs and fat targets from your calories and training goal.
- Protein CalculatorEstimate daily protein needs for general health, fat loss, training and muscle gain.
- Carb CalculatorWork out a practical daily carbohydrate target based on calories, protein, fat and activity.
- Fat Intake CalculatorEstimate daily fat intake using a balanced calorie and macro target.
- Fibre CalculatorEstimate daily fibre intake targets based on calories and general nutrition goals.
- Sugar Intake CalculatorEstimate a daily added sugar limit from calories and compare it to teaspoons.
- Sodium CalculatorEstimate sodium intake targets and convert sodium into salt equivalents.
- Water Intake CalculatorEstimate daily water needs based on weight, activity and climate.
- Meal Calorie CalculatorEstimate meal calories from protein, carbs, fat and optional alcohol grams.
- Recipe Calorie CalculatorCalculate calories per serving from total recipe calories and number of serves.
- Alcohol Calorie CalculatorEstimate calories from alcohol and mixers to understand total drink calories.
- BMR CalculatorEstimate basal metabolic rate using age, height, weight and sex.
- TDEE CalculatorEstimate total daily energy expenditure and maintenance calories using activity level.
- Calorie Deficit CalculatorEstimate calorie targets for steady weight loss using your maintenance calories and goal rate.
How these nutrition calculators fit together
Nutrition works best when the numbers are connected. A calorie target explains total energy. Protein protects muscle and supports recovery. Carbs help training output and daily movement. Fat supports hormones, meal satisfaction and vitamin absorption. Fibre, water, sodium and sugar influence appetite, digestion, hydration and food quality. Looking at one number alone is weaker than using a complete set of targets.
For weight loss, start with maintenance calories, set a moderate deficit, keep protein high enough, then use carbs and fats to make the plan enjoyable. For muscle gain, start with a small surplus, keep protein consistent and use carbohydrates to support training. For general health, focus less on perfection and more on repeating good enough meals across the week.
Best calculators by goal
| Goal | Start here | Then use |
|---|---|---|
| Fat loss | Calorie Deficit Calculator | Protein, Macro, Fibre, Water |
| Muscle gain | Macro Calculator | Protein, Carb, TDEE |
| Better food quality | Fibre Calculator | Sugar, Sodium, Meal Calories |
| Meal planning | Meal Calorie Calculator | Recipe Calories, Protein, Macros |
Nutrition guides
Comparison guides
Frequently asked questions
What nutrition calculator should I start with?
Start with the calorie calculator or TDEE calculator, then use the protein and macro calculators to turn calories into daily targets.
Are nutrition calculators exact?
No. They estimate a starting point. Your real needs depend on body size, activity, food tracking accuracy, sleep, stress and consistency.
Can these calculators help with fat loss?
Yes. The calorie deficit, protein, macro and water calculators can help create a more structured fat loss plan.
Do I need to count macros?
Not always. Macros are useful when you want more control over protein, carbs and fat, but simple calorie and protein targets are enough for many people.