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.

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.

Estimate your BMR and Total Daily Energy Expenditure using the Mifflin–St Jeor equation with an activity multiplier.

Enter foods or a dish and instantly estimate calories, protein, carbs and fat. Paste a list of ingredients to get totals.

Generate a quick meal idea using ingredients you already have in the fridge.

Free recipe nutrition calculator — get instant nutrition facts for any recipe. Calculate calories, protein, carbs, and fat for homemade meals. Per-serving macros, no signup required.

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.

Enter foods or a dish and instantly estimate calories, protein, carbs and fat. Paste a list of ingredients to get totals.

Estimate your BMR and Total Daily Energy Expenditure using the Mifflin–St Jeor equation with an activity multiplier.

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.

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 nutrition calculator — get instant nutrition facts for any recipe. Calculate calories, protein, carbs, and fat for homemade meals. Per-serving macros, no signup required.

Build a Starbucks-style beverage and estimate calories and macros by size, milk, syrups, and add‑ins. Unofficial; for educational use only.

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

Calculate your Body Mass Index and see a healthy weight range instantly.

Calculate your body fat percentage using the U.S. Navy method. Enter your measurements and get an accurate estimate of body fat, lean mass, and fitness category.

Calculate your lean body mass and body fat mass using the Boer formula. Know how much of your weight is muscle, bone, and organs vs. stored fat.

Calculate your ideal calories and macros for body recomposition. Separate targets for training and rest days to lose fat and gain muscle simultaneously.

Calculate your ideal body weight using Devine, Robinson, Miller, and Hamwi formulas. Free calculator with BMI-based healthy weight range and frame size adjustments.

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.

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.

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 macro calculator to find your ideal fat, protein, and carb intake for ketosis. Get personalized keto macros based on your goals, activity level, and body stats.

Calculate your personalized intermittent fasting schedule. Enter your usual eating times and get 16:8, 18:6, or 20:4 fasting windows tailored to your routine.

Free water fasting calculator to plan safe water fasts. Calculate expected weight loss, hydration needs, electrolyte requirements, and get a day-by-day fasting timeline based on your body stats and fasting duration.

Calculate your daily water intake needs based on weight, activity level, and climate. Get personalized hydration recommendations with our free hydration calculator.

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 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 to see how caffeine affects your body. Find out when caffeine peaks, how long it lasts, and when it clears based on your weight and intake.

Free creatine dosage calculator based on body weight and ISSN guidelines. Calculate loading phase and maintenance dose for creatine monohydrate supplementation.

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 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.

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.

Free heart rate zone calculator using the Karvonen method. Calculate 5 personalized training zones based on your age and resting heart rate for optimal fat burn and fitness.

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.

Convert steps to miles and estimate calories burned using your weight, pace and steps-per-mile.

Free treadmill calorie burn calculator. Estimate calories burned on a treadmill based on speed, incline, duration, and body weight. Supports walking, jogging, and running.

Generate a quick meal idea using ingredients you already have in the fridge.

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.

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.