Diet & Calories
Calorie, macro, water intake, protein and exercise calorie calculators.
Calorie Calculator
Daily calorie needs using Mifflin-St Jeor — for loss, maintenance and gain.
Water Intake Calculator
Daily water needs from weight, activity, climate and special states.
Macro Calculator
Protein, carbs and fat targets from your daily calories.
Daily Protein Calculator
Protein target in g/kg/day by activity, age and goal.
Steps to Calories Calculator
Estimate calories burned from your daily step count.
Exercise Calorie Burn
Calories burned for 15+ activities using METs.
Calorie Deficit Calculator
Plan a safe daily deficit to hit your weight loss goal on time.
Vitamin D Calculator
Estimate vitamin D production from sun exposure.
Alcohol Calories Calculator
Calories and units across 10 common drink types.
Diet and Calorie Calculators
Diet calculators help you understand your nutritional needs based on activity level, body composition, and health goals. Calculate daily calories, macronutrient splits, and water intake.
These tools use established nutritional science formulas. They provide starting points for dietary planning, not rigid prescriptions. Individual needs vary based on metabolism and activity.
Always consider personal health conditions and consult registered dietitians for personalized nutrition advice.