Nutrition calculators

Four quick tools for the numbers behind a balanced diet — daily calories, macros, body fat, and water intake. No signup, results stay in your browser.

BMR / TDEE

Daily calorie needs from age, sex, weight, height, and activity level.

Macro split planner

TDEE plus a goal (cut, maintain, bulk) becomes daily protein, fat, and carb targets.

Body fat (US Navy)

Estimate body-fat percentage from height, neck, waist, and (for women) hip circumference.

Water intake

Daily water target from body weight and activity level.