Nutrition & Diet Tools

Free nutrition calculators — split daily calories into protein, fat and carbs, set protein by body weight and plan per-meal macros. No account needed.

2 tools

Macro Calculator

Turn a calorie target into grams of protein, fat and carbs, by body weight or a keto, zone or high-protein split, with per-meal amounts.

Also in Nutrition & Diet

Tools from other categories tagged with Nutrition & Diet

Calorie / TDEE

Calculate your BMR and TDEE using the Mifflin-St Jeor equation. Enter age, weight, height and activity level to get daily calorie targets for any goal.

Why These Tools

Knowing your calories is half an answer. Macro Calculator — Protein, Fat & Carbs supplies the other half by turning a daily target into grams you can actually weigh out: set protein per kilogram of body weight, as most sports-nutrition guidance does, or pick a split such as Zone 30/30/40 or Keto 20/75/5, and it divides the result across one to eight meals. At 2,400 kcal and 80 kg with protein at 2.0 g/kg, that is 160 g of protein, 67 g of fat and 290 g of carbs.

Calorie & TDEE Calculator sits here from the Health & Body category because it produces the number the macro tool starts from. It estimates daily needs with the Mifflin-St Jeor equation and an activity multiplier, so the two are meant to be used in order. Protein targets, meal planning and recipe scaling are the next tools queued for this page.

Nutrition & Diet Tools