Nutrition CalculatorHydration Calculator
Evidence-Based Metabolic Engine
Calculate Your Daily Nutrition Needs
Scientifically calibrated to determine maintenance energy, targeted calorie deficits/surpluses, and balanced macronutrients.
Mifflin-St Jeor Formula
Personalized Macros
100% Free & Private
Your Information
Enter your basic details to calculate your personalized profile.
Your data is not storedAll calculations are done client-side. Completely free, public, and private.
Your Nutrition Results
Complete all steps to calculate your results
No results yet
Fill in your information, activity level, and goal on the left — then click Calculate Results to see your personalised nutrition targets.
What should you do next?
Explore whole foods matching your calculated target in our international Food Library, or calculate your fluid requirements with our Hydration tool.
AI Nutrition Engine
AI Recommended Foods for Your Macro Target
Whole foods automatically prioritized for your caloric target and protein density
InternationalNon-Vegetarian
High Protein
Grilled Chicken Breast
165kcal / 100g
Protein
31g
Carbs
0g
Fat
3.6g
InternationalVegan
High Protein
Baby Spinach Leaves
23kcal / 100g
Protein
2.9g
Carbs
3.6g
Fat
0.4g
InternationalNon-Vegetarian
High Protein
Traditional Chicken Broth Soup
52kcal / 100g
Protein
4.8g
Carbs
3.2g
Fat
1.9g
JapaneseVegan
High Protein
Dry Roasted Edamame / Soy Nuts
451kcal / 100g
Protein
39.6g
Carbs
32g
Fat
21g