Nutrition
Body composition, nutrition, pregnancy and heart-health calculators based on WHO, NHS, ACOG and ACSM reference standards.
Macro Calculator
Calculate daily protein, carbohydrate and fat grams from your estimated calorie needs, with balanced, high-protein, keto and plant-based splits.
Water Intake Calculator
Estimate daily water intake from body weight, exercise and climate using common 30–35 ml/kg clinical guidance. Results in liters, glasses and ounces.
Protein Calculator
Calculate daily protein needs by goal — RDA 0.8 g/kg, general activity, muscle gain or endurance — with per-meal targets from published ranges.
Calorie Calculator
Calculate daily calories to maintain, lose or gain weight using the Mifflin-St Jeor equation, activity multipliers and safe minimum-calorie floors.
Fiber Calculator
Calculate your recommended daily dietary fiber intake using the Institute of Medicine's Adequate Intake by age and sex, plus the 14g-per-1000-kcal rule.
Sugar Limit Calculator
See your daily free-sugar limit under WHO's 10%/5% energy guidance and the AHA's added-sugar limit, in grams and teaspoons.
Sodium Calculator
Add up sodium from foods and drinks to see your daily total against the WHO's 2,000 mg limit and the AHA's 1,500 mg ideal, plus salt equivalent.