About
This site exists to answer one question well: how much should I eat? Every tool here is free, runs entirely in your browser, and gives you the same formulas used by dietitians – without accounts, downloads or paywalls.
The formulas
- BMR and TDEE: the Mifflin-St Jeor equation, rated the most accurate predictive formula for healthy adults by the Academy of Nutrition and Dietetics, multiplied by standard activity factors (1.2-1.9).
- BMI: weight divided by height squared, with the CDC / WHO adult categories.
- Deficit planning: the 3,500 kcal-per-pound approximation, capped at safe minimum intakes of 1,200 kcal (women) and 1,500 kcal (men).
- Macros: protein at 1 g per pound of body weight, fat at 25% of calories, carbohydrates filling the remainder.
Why the tools are free
Every calculator is free to use, with no sign-up, email address or subscription. To keep it that way, the site may show ads in the future; if it does, the privacy policy explains how they work.
Your privacy
Calculations run on your device – your age, weight and height are never sent to a server. See the privacy policy for details on cookies and data.
A note on accuracy
These tools produce estimates for healthy adults and are not medical advice. Pregnant or breastfeeding women, people under 18, and anyone with a medical condition affecting weight or metabolism should work with a physician or registered dietitian.