Free Meal Planning Tools

Free calorie deficit calculator to determine how many calories you need to cut for weight loss. Calculate your TDEE and optimal deficit for safe, sustainable fat loss.

Free weight loss calculator. Pick a weekly rate or a target date and see daily calories, the deficit, and when you will hit your goal weight.

Estimate the maximum sustainable fat loss rate from your body fat mass. Uses the 31 kcal per pound of fat rule plus TDEE to avoid muscle loss. Free calculator with meal plan CTA.

Calculate TDEE, calorie deficit, and high-protein macros for weight loss. Get daily protein, carbs, and fat targets aligned with a high-protein meal plan.

Estimate daily calories and protein while on Ozempic, Wegovy, Mounjaro, or Zepbound. GLP-1 friendly targets based on TDEE — not medical advice; discuss with your clinician.

Free TDEE calculator to lose weight. Get maintenance calories from the Mifflin–St Jeor equation, then a 10–20% deficit. BMR + activity. No signup.

Free macros calculator for weight loss. Get daily protein, carbs, and fat targets for a calorie deficit. No signup.

Free random meal generator. Get a dinner, lunch, or breakfast idea in one click — calories, protein, and cook time. No signup.

Free AI recipe generator. Type what is in your fridge and get one recipe with calories and macros. Recipe maker from leftovers — no signup.

Free recipe calorie calculator. Paste ingredients, set servings, and get calories, protein, carbs, and fat per serving. USDA data. No signup.

Calculate your daily protein needs based on your weight, activity level, and fitness goals. Get personalized protein recommendations for weight loss, muscle gain, or maintenance.

Free weight gain calculator to determine how many calories you need to gain weight safely. Calculate your TDEE, caloric surplus, and macros for healthy weight gain.

Free macros calculator for weight loss. Get daily protein, carbs, and fat targets for a calorie deficit. No signup.

Free TDEE calculator to lose weight. Get maintenance calories from the Mifflin–St Jeor equation, then a 10–20% deficit. BMR + activity. No signup.

Free calorie deficit calculator to determine how many calories you need to cut for weight loss. Calculate your TDEE and optimal deficit for safe, sustainable fat loss.

Free weight loss calculator. Pick a weekly rate or a target date and see daily calories, the deficit, and when you will hit your goal weight.

Estimate the maximum sustainable fat loss rate from your body fat mass. Uses the 31 kcal per pound of fat rule plus TDEE to avoid muscle loss. Free calculator with meal plan CTA.

Calculate TDEE, calorie deficit, and high-protein macros for weight loss. Get daily protein, carbs, and fat targets aligned with a high-protein meal plan.

Estimate daily calories and protein while on Ozempic, Wegovy, Mounjaro, or Zepbound. GLP-1 friendly targets based on TDEE — not medical advice; discuss with your clinician.

Free recipe calorie calculator. Paste ingredients, set servings, and get calories, protein, carbs, and fat per serving. USDA data. No signup.

Free Starbucks calorie calculator. Estimate calories, sugar, caffeine, and macros by size, milk, and syrup pumps. Compare lattes, Frappuccinos, and Refreshers. Unofficial. No signup.

Calculate net carbs instantly. Enter total carbs, fiber, and sugar alcohols to find your net carb count. Essential for keto and low-carb diets.

Free calories per meal calculator. Calculate how to split your daily calorie and macro targets across breakfast, lunch, dinner, and snacks based on your goals and schedule.

Free BMI calculator. Get your Body Mass Index and WHO category instantly. Works with cm/kg or in/lb. No signup.

Free body fat percentage calculator for men and women. Estimate body fat % with Navy tape, height & weight, or waist — with ACE category, ideal range by age, and fat to lose. No signup.

Free Army body fat calculator using the official one-site tape method. Check height/weight screening, calculate body fat %, and see if you meet AR 600-9 standards by age and gender.

Free lean body mass calculator. Estimate LBM with Boer, James & Hume formulas, or enter body fat % for a direct calculation. Includes fat mass and FFMI.

Body recomposition is the process of losing body fat while simultaneously building muscle mass. Use this free calculator to find the exact daily calorie and macronutrient targets required to optimize this physiological process.

Free ideal body weight calculator. Get IBW with Devine, Robinson, Miller, and Hamwi, plus adjusted body weight (ABW) from your actual weight. Male and female. No signup.

Free ABSI calculator to assess health risk from abdominal obesity. Compare your A Body Shape Index score with age and gender-adjusted averages. Evidence-based mortality risk.

A healthy waist-to-hip ratio is below 0.90 for men and below 0.85 for women (WHO). Use this calculator to measure your WHR, assess abdominal fat risk, and compare to healthy ranges by age and gender.

Free weight conversion calculator. Convert kg to lbs, kg to pounds, kg to stone, and lbs and oz to kg. 1 kg = 2.20462 lb. Charts for 70 kg, baby weight, and UK stone. No signup.

Calculate your daily protein needs based on your weight, activity level, and fitness goals. Get personalized protein recommendations for weight loss, muscle gain, or maintenance.

Free iron intake calculator based on NIH RDA. Find your daily iron needs by age, sex, pregnancy, and diet — including vegetarian adjustments and high-iron foods.

Free vitamin D calculator for adults. Get a daily IU dose, minutes of sun by UV index, and a dose from your 25(OH)D blood test. Includes a dog toxicity check.

Calculate TDEE, calorie deficit, and high-protein macros for weight loss. Get daily protein, carbs, and fat targets aligned with a high-protein meal plan.

Free keto calculator to find your personal fat, protein, and carb targets for ketosis. Enter age, weight, activity, and goal — get precise keto macros in seconds.

Intermittent fasting calculator for a 16:8, 18:6, 20:4, or OMAD eating window. Set your first meal and get the schedule, calories, and protein. No signup.

Free carb cycling calculator to plan your high, low, and medium carb days. Calculate daily macros for each cycle day based on your TDEE, body weight, and training schedule.

Free fasting calculator and water fasting calculator. See how much weight you lose on a 3-day water fast, fat vs water, from 24 hours to 21 days. No signup.

Free water intake calculator. Get a daily water target from your weight, activity, and climate — liters, ounces, and glasses. Also a hydration calculator. No signup.

Free fiber calculator. See how much fiber per day you need from calories, age, and sex. The weight-loss setting keeps your target from dropping just because you eat less.

Choose a concern (skin, sleep, energy, digestion, focus…) and see foods to prioritize with short evidence-based reasons.

Discover healthy food swaps to lose weight without giving up your favorite foods. Our AI finds lower-calorie alternatives that taste great.

Free pregnancy macro calculator with trimester-specific calorie and protein targets. Safe nutrition for pregnancy and breastfeeding — no guesswork, research-backed recommendations.

Estimate daily calories and protein while on Ozempic, Wegovy, Mounjaro, or Zepbound. GLP-1 friendly targets based on TDEE — not medical advice; discuss with your clinician.

Free GLP-1 dose calculator for reconstituted peptides. Calculate syringe units for semaglutide and tirzepatide, plus dose equivalence chart for switching between GLP-1 medications.

Free reverse dieting calculator to gradually increase calories after a diet. Get a personalized weekly calorie plan to restore metabolism and minimize fat regain.

Free caffeine calculator. See how long caffeine lasts, how much is left at bedtime, and your safe daily limit by weight and age. Stack coffee, tea, and energy drinks.

Free sleep cycle calculator. See how many hours of sleep you need, the best time to wake up, and bedtimes that finish on a 90-minute cycle.

The standard creatine monohydrate dose is 3–5 grams per day. Use this calculator to find your personalized daily creatine dose, water intake, and loading protocol based on body weight and goals.

Free bulking calorie and macro calculator. Calculate your optimal caloric surplus, protein, carbs, and fat for lean muscle gain based on your body stats and training level.

Free weight gain calculator to determine how many calories you need to gain weight safely. Calculate your TDEE, caloric surplus, and macros for healthy weight gain.

Free carnivore diet macro calculator. Calculate your optimal daily protein, fat, and calorie intake for the carnivore diet based on lean body mass, activity level, and goals.

Free PSMF macro calculator. Calculate your protein sparing modified fast calories, protein, fat, and carb targets based on lean body mass. Includes category classification, max duration, and refeed schedule.

Free daily sugar intake calculator. Find out how many grams of sugar you should eat per day based on your age, gender, activity level, and weight loss goals. WHO and AHA guidelines.

Generate a personalized workout plan based on your goals, experience level, schedule, and equipment. Free AI workout planner with sets, reps, and rest times — no signup required.

Free one rep max calculator using 7 validated formulas (Epley, Brzycki, Wathen & more). Calculate your 1RM and get training load percentages from 55-100% for any lift.

Your target heart rate for moderate exercise is 50–70% of your max HR (220 minus age). Use this calculator to find all 5 training zones, Zone 2 fat-burning range, and max heart rate using 4 validated formulas.

Free VO2 max calculator using multiple test methods: resting heart rate, Cooper 12-minute run, 1.5-mile run, and Rockport walk test. Compare your aerobic fitness by age and gender.

Free steps to calories calculator. Convert steps to calories burned, or see how many steps to burn 100, 500, or 1,000 calories — by weight and pace.

Find out how many steps in a mile, 1 km, 5K or any distance. Personalized results based on your height, gender, and pace — with calories burned.

Calories = MET × weight (kg) × hours. Free treadmill calorie calculator for speed, distance, incline, and fat burned. Uses ACSM walking and running equations.

A calorie burn calculator estimates the total energy expenditure of your body during specific physical movements. The number of calories you burn is determined by body weight, activity duration, and intensity (MET). Use this free tool to calculate your burn rate.

Free walking calorie calculator with weight loss planner. Estimate calories burned walking based on speed, duration, and incline — plus get a personalized step target to reach your weight loss goal.

Calculate exactly how many calories you burn running based on your weight, distance, pace, and terrain. Free running calorie calculator with MET-based science.

Free cycling calorie calculator. Calculate calories burned biking or cycling based on your weight, speed, distance, duration, and terrain. Also works for stationary bike and mountain biking.

Free swim calorie calculator. Calculate exactly how many calories swimming burns by stroke type, duration, and body weight. Covers freestyle, breaststroke, backstroke, butterfly, and water activities.

Free rucking calorie calculator. Calculate calories burned rucking based on body weight, pack weight, speed, terrain, and duration. Uses the enhanced Pandolf equation for load carriage.

Free random meal generator. Get a dinner, lunch, or breakfast idea in one click — calories, protein, and cook time. No signup.

Free AI recipe generator. Type what is in your fridge and get one recipe with calories and macros. Recipe maker from leftovers — no signup.

Create a free grocery list for your weekly meals. Enter your planned meals and get an organized shopping list sorted by category. Save time and reduce food waste.

Free grocery list template. Print a blank or weekly list, or check items off on your phone. Keto, vegan, family, and budget starters. Copy to Google Sheets. No signup.

Calculate your grocery budget based on household size, age, and eating habits. Free food budget calculator with USDA data. Find out how much you should spend on groceries.

Free calories per meal calculator. Calculate how to split your daily calorie and macro targets across breakfast, lunch, dinner, and snacks based on your goals and schedule.

Free recipe converter calculator, recipe multiplier, and recipe divider. Scale any recipe ½×, 2×, or by servings. No signup.

Free cups to grams converter. Convert cups to grams by ingredient — 1 cup all-purpose flour = 125 g. Also grams to cups. No signup.

Free oz to cups converter. Convert ounces to cups and cups to ounces. 1 US cup = 8 fl oz. 8 ounces to cups = 1 cup. 4 ounces = ½ cup. No signup.

Free weight conversion calculator. Convert kg to lbs, kg to pounds, kg to stone, and lbs and oz to kg. 1 kg = 2.20462 lb. Charts for 70 kg, baby weight, and UK stone. No signup.

Free cooking time calculator for a different oven temperature. 60 min at 350°F is about 53 min at 375°F and about 40 min at 425°F. Lower heat adds about 12% per 25°F. No signup.

Free boiled egg timer online. Countdown for soft, jammy, medium, and hard boiled eggs by size. Classic 3-minute egg timer. No signup.