Free nutrition calculators
Work out your numbers in seconds. No account, no sign-up, nothing to install.
Calorie calculator & meal planner
Work out how many calories you need a day, then get a free seven-day meal plan emailed to you in your chosen cuisine.
BMI calculator
Body mass index in metric or imperial, with an honest explanation of what the number does and doesn't tell you.
Macro calculator
Daily protein, carbohydrate and fat targets based on your body and goal, with a choice of splits.
Which one do you need?
If you're starting out, the calorie calculator is the useful one — it tells you roughly how much to eat and gives you a week of meals to work from.
The macro calculator matters more once you're training regularly, or if you're losing weight and want to keep muscle. BMI is a rough screening number rather than a target to chase.
All estimates, not measurements
Every calculator here uses standard equations applied to averages. Real bodies vary by roughly ten per cent either side, sometimes more. Use the numbers as a starting point and adjust based on what actually happens over three or four weeks.