Calorie & Nutrition Calculators
15 tools in this collection — free, instant, and private in your browser.
Nutrition and calorie calculators translate the science of metabolism into practical, personalized numbers. The starting point for most plans is the Basal Metabolic Rate (BMR) — the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. From there, your Total Daily Energy Expenditure (TDEE) adds the calories burned through daily activity and exercise, giving you the true maintenance level: the intake at which your weight stays stable.
Once you know your TDEE, you can set a calorie target that matches your goal. A deficit below maintenance leads to weight loss; a surplus above it supports muscle gain. The size of the deficit or surplus controls the pace of change: a 500-calorie daily deficit produces roughly one pound of fat loss per week, since a pound of fat stores approximately 3,500 calories. The Calorie Deficit Projection and Weight Loss Timeline calculators make these projections concrete by estimating how long a given plan will take to reach a target weight.
Macronutrients — protein, carbohydrates, and fat — determine body composition alongside total calories. Protein is particularly important for preserving or building muscle: most evidence supports a target of 0.7 to 1 gram per pound of body weight for active individuals. The Daily Protein Needs and Protein Per Meal calculators help distribute this target across the day, which matters because the body can only use a limited amount of protein for muscle synthesis at a single sitting.
- Start with the BMR Calculator or TDEE Calculator to find your energy baseline.
- Use the Daily Calorie Target calculator to set a goal-adjusted intake for weight loss, maintenance, or muscle gain.
- Use the Macro Split Calculator to divide your calorie target into protein, carbs, and fat.
- Use the activity-specific calculators — running, cycling, swimming — for accurate calorie burn estimates during exercise.
These tools work best together as a system. A realistic, sustainable plan connects your maintenance calories to your goal, your macro targets to your food choices, and your activity level to your calorie estimates — and the calculators in this hub cover each link in that chain.
All calorie & nutrition calculators
All calculator tools →Compare these tools
| Tool | What it does |
|---|---|
| BMR Calculator | Calculate your Basal Metabolic Rate (BMR) — calories burned at rest. |
| Calorie Deficit Projection | Project your cumulative calorie deficit and expected weight change over weeks based on your TDEE and daily calorie intake. Includes a week-by-week chart. |
| Calories Burned Cycling Calculator | Calculate calories burned cycling from weight, duration, and intensity (MET). |
| Calories Burned Running Calculator | Calculate calories burned running from body weight and distance (0.72 kcal/kg/km). |
| Calories Burned Swimming Calculator | Calculate calories burned swimming from body weight, duration, and stroke/intensity. |
| Calories Burned by Activity | Compare calories burned across 8 common activities — walking, running, cycling, swimming, HIIT and more — for your weight and workout duration. |
| Calories to Fat Calculator | Convert a calorie surplus or deficit to kilograms or pounds of body fat. |
| Daily Calorie Target by Goal Calculator | Calculate your daily calorie target for weight loss, maintenance, or muscle gain from your TDEE (total daily energy expenditure) and selected goal. |
| Daily Protein Needs Calculator | Calculate how much protein you need per day based on body weight and activity level. |
| Daily Water Intake Calculator | Calculate your recommended daily water intake based on body weight and activity level. |
| Katch-McArdle BMR Calculator | Calculate BMR using the Katch-McArdle formula, which accounts for lean body mass. |
| Macro Split Calculator | Convert daily calorie targets and macro percentages into grams of protein, carbohydrates and fat. Includes a bar chart comparison. |
| Protein Per Meal Calculator | Calculate optimal protein per meal to maximise muscle protein synthesis based on bodyweight. |
| TDEE Calculator | Estimate your Total Daily Energy Expenditure (TDEE) — maintenance calories. |
| Water Intake Calculator by Weight | Calculate your recommended daily water intake based on body weight. Adjust for exercise and climate. |
Frequently asked questions
- What is the difference between BMR and TDEE?
- BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to sustain basic life functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for movement and exercise. TDEE is the number you actually use to set a calorie goal, because almost no one is completely sedentary.
- How accurate are the calories-burned calculators for running and cycling?
- Activity calorie estimates are approximations based on body weight, duration, and pace. They do not account for individual fitness level, terrain, heat, or metabolic efficiency, so actual burn can vary by 15 to 30 percent. Use them as planning guides rather than exact measurements, and adjust based on real-world results over several weeks.
- How much protein do I need per day to build muscle?
- Research consistently supports 0.7 to 1 gram of protein per pound of body weight (1.6 to 2.2 grams per kilogram) for people engaged in regular resistance training. Higher intakes are not harmful but do not appear to produce additional muscle gain. The Daily Protein Needs Calculator uses your weight and goal to give you a specific target.