17 calculators · every formula cited
Nutrition calculators
Every nutrition calculator, each built on a published, peer-reviewed formula, with the sources cited on the page.
TDEE Calculator: Total Daily Energy Expenditure
Estimate your total daily energy expenditure (TDEE) and BMR with the Mifflin-St Jeor, Katch-McArdle or revised Harris-Benedict equations.
NutritionMacro Calculator: Protein, Fat & Carb Targets
Protein by bodyweight (1.6 to 2.2 g/kg, per Morton 2018), your chosen fat percentage, and gram and calorie targets for each macro.
NutritionCalorie Deficit Calculator: Weight-Loss Timeline
Weekly weight loss and a timeline to your goal from the 7,700 kcal/kg heuristic, with a safety cap at 25% of TDEE.
NutritionBMI Calculator: Body Mass Index & WHO Category
The WHO categories, metric and imperial inputs, and an honest explanation of BMI's limits for muscular, athletic builds.
NutritionBody Fat Calculator: US Navy Circumference Method
The US Navy tape-measure method (Hodgdon & Beckett 1984), metric and imperial, with the ±3 to 4 point error band shown.
NutritionIdeal Weight Calculator: Devine, Robinson, Miller & Hamwi
The range across the Devine, Robinson, Miller and Hamwi formulas, framed honestly as historical estimates, not health targets.
NutritionBMR Calculator: Basal Metabolic Rate
Mifflin-St Jeor (default), Katch-McArdle and revised Harris-Benedict equations, with clear guidance on which to trust.
NutritionLean Body Mass Calculator: Boer Formula
The Boer formula, with an optional body-fat override for a direct calculation.
NutritionFFMI Calculator: Fat-Free Mass Index
Free FFMI calculator (fat-free mass index) with the Kouri height adjustment…
NutritionWater Intake Calculator: Daily Hydration Guideline
Free water intake calculator based on EFSA adequate intakes (2.0 L women / 2.5 L men total water) with an exercise allowance from…
NutritionCalories Burned Calculator: MET Method
The MET method (kcal/min = MET × 3.5 × kg ÷ 200) with activity values from the Compendium of Physical Activities.
NutritionSteps to Calories Calculator
Stride length from height, distance from your steps, and energy from published walking MET values, honestly an estimate.
NutritionCreatine Calculator: Loading & Maintenance Dose
Optional loading at 0.3 g/kg/day for 5 to 7 days and 3 to 5 g/day maintenance, per the ISSN position stand (Kreider 2017).
NutritionProtein Intake Calculator: Daily Target by Goal
Daily grams from the evidence-based g/kg ranges, 1.6 to 2.2 for building muscle (Morton 2018), plus a per-meal split.
NutritionWaist-to-Height Ratio Calculator
The evidence-based 0.5 boundary (Browning 2010), a simple central-adiposity screen that often outperforms BMI.
NutritionWaist-to-Hip Ratio Calculator: WHO Cut-offs
The WHO expert-consultation cut-offs, substantially increased metabolic risk at ≥ 0.90 for men and ≥ 0.85 for women.
NutritionKeto Macro Calculator
Calories from Mifflin-St Jeor, net carbs capped at 20 to 50 g, protein from the evidence-based g/kg range, fat as the remainder.
Nutrition