Nutrition
Calories, macronutrients, hydration and portion sizes, computed from published reference intakes. 15 tools, including Alcohol Calorie Calculator, Breastfeeding Calorie Calculator, Calorie deficit calculator and Calories per meal calculator. All free, with no account and nothing to install.
Alcohol Calorie CalculatorAdd up the calories of a drinking session from a library of beers, wines, spirits and cocktails, with a custom-drink option.Breastfeeding Calorie CalculatorExtra daily calories while breastfeeding — about +500 kcal exclusive, with a gradual weight-loss option.Calorie deficit calculatorFind the daily calorie deficit to reach a weight-loss goal by a target date.Calories per meal calculatorSplit your daily calorie target evenly across your meals.Carb-to-Insulin Ratio CalculatorEstimate a starting carb ratio from your total daily dose using the 400/450/500/550 rule, with an optional mealtime bolus.Carbohydrate CalculatorEstimate your daily carbohydrate target from BMR, TDEE and your chosen carb approach.Daily sugar intake calculatorFind your WHO free-sugar limit from your daily calorie intake.Fiber intake calculatorFind your recommended daily fiber from sex and age (IOM).Intermittent Fasting CalculatorPlan your fasting and eating windows (16:8, 18:6, OMAD…) from your last meal time.Macro calculatorSplit your daily calories into protein, carbs and fat grams by goal.Meal Plan GeneratorA seven-day plan whose macros are derived from your calorie target and the diet's split — keto ~70% fat, high-protein ~40% protein — so every day's meals sum back to the target by construction, not by guessing. Dishes are diet-appropriate suggestions from a hand-written library; the numbers are real arithmetic. Not a model, and not medical or nutritional advice.Net Carbs CalculatorCompute net carbs from total carbs, fiber and sugar alcohols, per serving and per day.Protein intake calculatorEstimate your daily protein needs from your body weight and activity.Sodium intake calculatorSee your recommended daily sodium limit based on age.Water intake calculatorEstimate how much water to drink per day.