Food & Nutrition CalculatorsFree Calorie, Macro, Protein, Hydration & Kitchen Calculators
Work out how many calories you need, set your macros, hit your protein and water targets, and scale recipes. Every tool shows its formula, runs instantly in your browser, and is reviewed by a practising pharmacist.
Built & reviewed by Manzoor Ahmad, Pharmacist & Calculator Developer · Updated
Formulas and reference values come from the Dietary Guidelines for Americans, NIH Office of Dietary Supplements, USDA FoodData Central and the USDA FSIS.
What is a nutrition calculator?
A nutrition calculator estimates what your body needs each day (calories, protein, carbs, fat, water and fibre) from your age, sex, height, weight and activity level. Most calorie tools use the Mifflin-St Jeor equation to find your BMR, multiply it by an activity factor to get your TDEE, then adjust for your goal. A typical adult needs about 1,600–3,000 calories a day.
Pick your goal and follow the steps
You don’t need all 31 tools. Most goals need two or three calculators, used in this order.
Browse every food & nutrition calculator
Search by name or by question, for example “how much protein” or “cups”.
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Calorie & Energy Calculators
Find your daily calorie needs, then set the right deficit or surplus for your goal.
Calorie Calculator
Find out how many calories you need each day to lose, maintain or gain weight, with results for each activity level.
Answers: “How many calories should I eat a day?”
Open calculator →TDEE Calculator
Calculate your total daily energy expenditure: BMR plus everything you burn through work, steps and training.
Answers: “What is my TDEE?”
Open calculator →Calorie Deficit Calculator
Set a safe deficit for 0.5–1 kg (1–2 lb) of weekly loss and see your goal date, with a floor so you don’t under-eat.
Answers: “How big should my calorie deficit be?”
Open calculator →Maintenance Calorie Calculator
Find the calorie intake that keeps your weight steady. You need this number before any diet break or reverse diet.
Answers: “What are my maintenance calories?”
Open calculator →BMR Calculator
See the calories your body burns at complete rest, with Mifflin-St Jeor, Harris-Benedict and Katch-McArdle results side by side.
Answers: “What is my basal metabolic rate?”
Open calculator →Bulking Calorie Calculator
Plan a lean bulk with a 5–15% surplus based on your training age, so you gain muscle without much extra fat.
Answers: “How many calories should I eat to bulk?”
Open calculator →Weight Loss Calculator
Enter your goal weight and daily intake to see a realistic date, with a week-by-week timeline that allows for metabolic slowdown.
Answers: “How long will it take to lose 20 pounds?”
Open calculator →Macro, Protein & Diet Calculators
Split your calories into protein, carbs and fat for keto, low-carb, high-protein or balanced eating.
Macro Calculator
Turn your calorie target into daily grams of protein, carbs and fat, with preset splits for weight loss, maintenance and muscle gain.
Answers: “What should my macros be?”
Open calculator →Protein Calculator
Get your daily protein target in grams, from the RDA of 0.8 g/kg up to 2.2 g/kg for athletes, with a per-meal split.
Answers: “How much protein do I need a day?”
Open calculator →Keto Calculator
Set keto macros with net carbs capped at 20–50 g, protein matched to your lean mass and fat filling the rest of your calories.
Answers: “What are my keto macros?”
Open calculator →Carb Calculator
Find your daily carbohydrate range for weight loss, endurance training or low-carb eating, in grams and as a percentage of calories.
Answers: “How many carbs should I eat a day?”
Open calculator →Net Carbs Calculator
Work out net carbs from a food label: total carbs minus fibre and the right share of each sugar alcohol.
Answers: “How do I calculate net carbs?”
Open calculator →Intermittent Fasting Calculator
Plan 16:8, 18:6, 20:4 or OMAD eating windows around your sleep and see the calories each meal should provide.
Answers: “When should I eat on 16:8 fasting?”
Open calculator →Glycemic Load Calculator
Combine a food’s glycemic index with your portion size to see its real effect on blood sugar: low, medium or high GL.
Answers: “What is the glycemic load of my meal?”
Open calculator →Hydration, Micronutrient & Supplement Calculators
Pharmacist-led tools for water, fibre, sugar, sodium and supplement dosing, checked against NIH and AHA limits.
Water Intake Calculator
See your daily fluid target in cups, ounces and litres, adjusted for body weight, exercise minutes, heat and pregnancy.
Answers: “How much water should I drink a day?”
Open calculator →Fiber Intake Calculator
Get your fibre target using the 14 g per 1,000 kcal rule, plus a gap-closing list of high-fibre foods.
Answers: “How much fiber do I need per day?”
Open calculator →Sugar Intake Calculator
Compare your added sugar with the AHA limits (25 g women, 36 g men) and the WHO’s 10%-of-calories cap, in grams and teaspoons.
Answers: “How much sugar is too much per day?”
Open calculator →Sodium Intake Calculator
Convert salt to sodium, add up your daily milligrams, and compare them with the 2,300 mg limit and the AHA’s 1,500 mg ideal.
Answers: “How much sodium should I have a day?”
Open calculator →Creatine Dosage Calculator
Weight-based creatine monohydrate dosing, with or without a loading phase, plus water advice and when to take it.
Answers: “How much creatine should I take?”
Open calculator →Vitamin D Dosage Calculator
Convert IU to mcg and estimate a daily dose from your blood level, capped at the NIH upper limit of 4,000 IU for adults.
Answers: “How much vitamin D should I take daily?”
Open calculator →Kitchen, Recipe & Baking Calculators
Convert measurements, scale recipes, get the nutrition facts for a homemade dish and work out dough exactly.
Recipe Nutrition Calculator
Add your ingredients and servings to get calories and macros per portion, with a printable nutrition-facts panel based on USDA data.
Answers: “How many calories are in my recipe?”
Open calculator →Grams to Cups Calculator
Convert grams to US cups by ingredient (flour, sugar, butter, rice and 60+ more), because a cup of flour doesn’t weigh the same as a cup of sugar.
Answers: “How many cups is 200 g of flour?”
Open calculator →Recipe Scaling Calculator
Resize any recipe to a new number of servings or a different pan size, with awkward amounts rounded to measurable spoons and cups.
Answers: “How do I halve or triple a recipe?”
Open calculator →Pizza Dough Calculator
Enter the number of pizzas, ball weight and hydration to get exact flour, water, salt and yeast for Neapolitan, NY or pan styles.
Answers: “How much flour for 4 pizzas?”
Open calculator →Baker’s Percentage Calculator
Express every ingredient as a percentage of flour weight, scale bread formulas and set dough hydration, including sourdough starter.
Answers: “How do I calculate dough hydration?”
Open calculator →Coffee to Water Ratio Calculator
Get the right coffee dose for pour-over, French press, drip and cold brew, from 1:15 to 1:18, in grams, tablespoons and cups.
Answers: “How much coffee per cup of water?”
Open calculator →Food Cost Calculator
Work out plate cost, food cost percentage and a menu price that hits your target margin. Built for cafés, caterers and home bakers.
Answers: “What should I charge for this dish?”
Open calculator →Holiday & Party Cooking Calculators
Turkey, prime rib and party portions, with cooking times tied to USDA safe internal temperatures.
Turkey Cooking Time Calculator
Roasting time by weight at 325°F, stuffed or unstuffed, plus thawing time and a reverse timeline from “dinner is served”.
Answers: “How long do I cook a 15 lb turkey?”
Open calculator →Turkey Size Calculator
Find the turkey size for your guest count at 1–1.5 lb per person, with options for children, big eaters and leftovers.
Answers: “What size turkey for 12 people?”
Open calculator →Prime Rib Cooking Time Calculator
Minutes per pound for rare to well-done standing rib roast, including reverse-sear timing and the carry-over rise while it rests.
Answers: “How long to cook a 6 lb prime rib?”
Open calculator →Meat Per Person Calculator
Raw-weight shopping amounts for brisket, pulled pork, chicken and burgers, accounting for cooking yield and how hungry your crowd is.
Answers: “How much pulled pork for 50 people?”
Open calculator →Which nutrition calculator do I need?
People often confuse BMR, TDEE and calorie calculators. Here’s what each one tells you.
| Calculator | What it tells you | Inputs | Use it when |
|---|---|---|---|
| BMR Calculator | Calories burned at complete rest | Age, sex, height, weight | You want your baseline metabolism |
| TDEE Calculator | BMR × activity = total daily burn | BMR inputs + activity level | You need your maintenance number |
| Calorie Calculator | Calories for lose / maintain / gain | TDEE inputs + goal | You want one daily calorie target |
| Calorie Deficit Calculator | Deficit size + goal date | Goal weight, rate of loss | You are dieting to lose fat |
| Macro Calculator | Protein, carbs, fat in grams | Calorie target + diet style | You track food in an app |
| Recipe Nutrition Calculator | Calories & macros per serving | Ingredients + servings | You cook at home and log meals |
How our nutrition calculators work
Each calculator uses a published formula, not a black box. These are the core equations and a worked example you can check by hand.
The core formulas
Mifflin-St Jeor BMR, recommended by the Academy of Nutrition and Dietetics as the most accurate predictive equation for most adults:
TDEE = BMR × activity factor (1.2 sedentary → 1.9 very active)
Atwater energy factors for macros: protein 4 kcal/g · carbohydrate 4 kcal/g · fat 9 kcal/g · alcohol 7 kcal/g.
Fibre = 14 g per 1,000 kcal eaten (Dietary Guidelines for Americans).
Worked example: one person, four calculators
- A 30-year-old woman, 65 kg (143 lb), 165 cm (5’5″), moderately active.
- BMR = 650 + 1,031.25 − 150 − 161 = 1,370 kcal
- TDEE = 1,370 × 1.55 = 2,124 kcal/day (maintenance)
- For fat loss, a 500 kcal deficit gives 1,624 kcal; protein at 1.6 g/kg gives 104 g.
Daily nutrition targets for adults at a glance
These are the official reference numbers our calculators build on. Your personal result will vary with body size, age and activity.
| Nutrient | Women | Men | Source |
|---|---|---|---|
| Calories (typical range) | 1,600–2,400 kcal | 2,000–3,000 kcal | Dietary Guidelines 2020–2025 |
| Protein (RDA) | 0.8 g/kg (~46 g) | 0.8 g/kg (~56 g) | National Academies DRI |
| Total water (food + drinks) | 2.7 L/day | 3.7 L/day | National Academies |
| Fibre | 25 g | 38 g | National Academies AI |
| Added sugar (limit) | 25 g (6 tsp) | 36 g (9 tsp) | American Heart Association |
| Sodium (limit) | 2,300 mg | 2,300 mg | Dietary Guidelines / FDA |
| Vitamin D (RDA) | 600 IU (15 mcg) | 600 IU (15 mcg) | NIH ODS (UL 4,000 IU) |
A pharmacist’s note on nutrition and supplement calculators
I’ve spent more than nine years writing about supplements and counselling people on them. One thing comes up again and again: more is not better. A calculator that tells you to take 10,000 IU of vitamin D a day, or to drink 6 litres of water, can do real harm. That’s why our supplement and hydration tools are capped at the NIH Tolerable Upper Intake Levels and flag the medicines that interact, such as creatine with kidney-related drugs and high-dose vitamin D with thiazide diuretics.
If you have kidney disease, diabetes, are pregnant or take prescription medicines, use these results as a starting point for a conversation with your doctor or pharmacist, not as a prescription.
Every equation is cited to its original source and shown on the page.
Outputs are tested against worked examples calculated manually before launch.
All maths runs in your browser. We never store your weight, age or health data.
Reviewed when guidelines change. Each page shows its last-reviewed date.
Food & nutrition calculator FAQs
Most adult women need about 1,600–2,400 calories a day and most men about 2,000–3,000, depending on age, size and activity. For a personal number, use the Calorie Calculator. It finds your BMR with the Mifflin-St Jeor equation, multiplies it by your activity level, and then adjusts the result for your goal.
BMR (basal metabolic rate) is the energy your body uses at complete rest just to stay alive. TDEE (total daily energy expenditure) is BMR plus everything else you burn through movement, exercise and digesting food. TDEE is your maintenance calorie level. BMR alone is not a calorie target.
Validation studies find the Mifflin-St Jeor equation predicts resting metabolism within about 10% for most healthy adults. That makes the result a reliable starting estimate rather than an exact measurement. Track your weight for two to three weeks and adjust your intake by 100–200 calories if the scale isn’t moving as expected.
The RDA is 0.8 g of protein per kg of body weight for healthy adults. People who lift weights, are losing weight or are over 65 usually do better on 1.2–2.0 g/kg. The Protein Calculator works out your target and splits it across your meals.
The National Academies set adequate total water intake at about 3.7 litres a day for men and 2.7 litres for women, from all drinks and food. Roughly 20% of that comes from food. Exercise, hot weather, pregnancy and breastfeeding all raise your needs. The Water Intake Calculator adjusts for each of these.
Total calories matter most for weight loss. Among macro splits, a higher-protein ratio such as 30% protein, 35% carbs and 35% fat helps preserve muscle and control hunger. Keto and low-carb splits work too if you can stick to them. Start with the Macro Calculator, then adjust to suit your preferences.
Net carbs = total carbohydrates − dietary fibre − a share of sugar alcohols. Erythritol is usually subtracted in full, while maltitol is typically counted at about half. The Net Carbs Calculator handles each sweetener separately.
At 325°F, an unstuffed turkey takes about 13–15 minutes per pound. A 15 lb bird needs roughly 3¼ to 3¾ hours. It is safely cooked when the thickest part of the thigh, the wing and the breast all reach 165°F (74°C), per USDA guidance. Let it rest for 20–30 minutes before carving.
Yes. Every DexoCalc food and nutrition calculator is free with no sign-up. Calculations run entirely in your browser, so your weight, age and health details are never sent to or stored on our servers.
Manzoor Ahmad, a pharmacist with more than nine years of experience writing about supplements and nutrition and more than 13 years in web development and SEO, designs, codes and medically reviews every DexoCalc nutrition calculator. Each tool cites its formula and sources.
Manzoor Ahmad
Pharmacist · Supplement & Nutrition Writer · Calculator Developer
I’m a practising pharmacist and the owner of Drugs Bank Pharmacy. I’ve written about supplements and nutrition for more than nine years and built websites for more than 13. I started DexoCalc because too many nutrition calculators online hide their formulas, ignore safe upper limits or bury the result under ads. Every calculator in this hub is designed and coded by me and checked against published clinical references before it goes live.
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References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. PubMed
- Frankenfield D, et al. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. J Am Diet Assoc. 2005;105(5):775–789. PubMed
- U.S. Department of Agriculture and HHS. Dietary Guidelines for Americans.
- National Academies. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
- NIH Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals.
- American Heart Association. Added Sugars.
- Kreider RB, et al. ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18. PubMed
- USDA Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart.
- USDA Agricultural Research Service. FoodData Central.
Medical disclaimer: DexoCalc nutrition calculators provide general educational estimates for healthy adults. They are not medical advice, diagnosis or treatment. Consult a doctor, registered dietitian or pharmacist before changing your diet or starting supplements, especially if you are pregnant, under 18, or managing a medical condition or medication.
First published · Last reviewed by Manzoor Ahmad, Pharmacist