Nutrition Calculators

Why keep track of your nutrition numbers?

Calories in versus calories out is the foundation of almost every weight, energy, and body-composition goal — but most people are guessing at both sides of that equation. A quick, accurate calculation gives you a real starting point instead of a guess.

Which calculator should you use?

• Calorie & TDEE Calculator — find your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, weight, height, and activity level, so you know roughly how much to eat to maintain, lose, or gain weight.
• Macro Split Calculator — turn your daily calorie target into a protein, carb, and fat breakdown that matches your goal (fat loss, maintenance, or muscle gain).

A note on accuracy

These numbers are educational estimates based on standard formulas, not a personalized diet plan. Everyone's metabolism varies a little, so treat the result as a starting point and adjust based on how your weight actually changes over a few weeks — and check with a doctor or dietitian for medical or clinical nutrition needs.

Pair it with

Once you know your daily calorie target, check your BMI Calculator or Body Fat % Calculator result in our Fitness category to see the full picture, and make sure you're getting enough fluids with our Water Intake Calculator under Lifestyle. Training too? Our Heart Rate Zones tool in Heart Health helps you train at the right intensity.