Diet & Meal Planning Calculators
These diet and meal planning calculators turn your goal into numbers you can follow. Find your daily calorie needs, split them into protein, carbs, and fat, set an intermittent fasting window, or cycle carbs around your training. Build a weight loss plan with a realistic calorie deficit, plan a reverse diet when your diet ends, and check how processed your food is. Every calculator is free, needs no signup, and runs in your browser. Results are educational estimates, not medical advice.
Intermittent Fasting Calculator
Try our free Intermittent Fasting Calculator for a custom fasting schedule and eating window. Supports 16:8, OMAD, 5:2, and more.
Weight Loss Diet Planner
Create a customized diet plan based on your BMR, TDEE, and fitness goals. Lose, maintain, or gain weight with precision.
Macro Calculator Online
Use our free macro calculator online to get your personalized protein, carbs, and fat targets based on your goal and weight.
Calorie Calculator
Use this calories calculator to estimate your daily energy needs based on age, weight, height, activity, and fitness goals for sustainable results.
Carb Cycling Calculator
Use our Carb Cycling Calculator to find personalized high, moderate, and low-carb day macros based on your goals, weight, and activity.
Water Intake Calculator
Get your personalized daily hydration plan with our free water intake calculator. Based on weight, activity, and climate factors.
Reverse Dieting Calculator
Stop the post-diet rebound. Use our free reverse dieting calculator to get a step-by-step weekly macro plan to safely increase your calories.
Ultra Processed Food Calculator
Use our free ultra processed food calculator to check ingredients, get your NOVA score, and find smart whole food swaps instantly.
Which calculator should I use?
Start with your goal:
- You are new to tracking. Use the Calories Calculator first, then the Macro Calculator Online to split those calories into protein, carbs, and fat.
- You want a complete plan to lose, gain, or maintain weight. Use the Weight Loss Diet Planner.
- You prefer eating within set hours. Use the Intermittent Fasting Calculator to find your fasting window and eating window.
- You train on a schedule and want different carbs on training days and rest days. Use the Carb Cycling Calculator.
- You have finished a diet and want to raise calories gradually. Use the Reverse Dieting Calculator.
- You want to check your hydration. Use the Water Intake Calculator.
- You want to see how processed your food is. Use the Ultra Processed Food Calculator.
How these calculators work
The calorie and macro calculators estimate your total daily energy expenditure (TDEE) from your age, size, and activity level, then adjust for a calorie deficit or surplus based on your goal. The Mifflin-St Jeor equation is a widely used way to estimate resting energy needs. Carb cycling uses gram-per-kilogram carbohydrate ranges from sports nutrition guidance, and the Ultra Processed Food Calculator scores ingredients using the NOVA classification.
These are estimates for an average person. Track your weight and energy for two to three weeks, then adjust your targets based on what you see.
Frequently Asked Questions
How many calories should I eat to lose weight?
Your maintenance calories minus a moderate calorie deficit. The Calories Calculator shows your maintenance level, and the Weight Loss Diet Planner builds a plan from it. A small, steady deficit is easier to keep than a large one, and you should not eat below the minimum a healthcare professional recommends for you.
What is a good macro split?
There is no single best split. Protein is usually set first from your body weight, and carbs and fat fill the rest based on your preferences and training. People who strength train often aim for about 1.6 to 2.2 grams of protein per kilogram of body weight. A registered dietitian can tailor the numbers to you.
Does intermittent fasting work for weight loss?
It can, mainly when it helps you eat less overall. It is a way to organize your meals, not a shortcut around calories. Pick a schedule you can keep, and use the Intermittent Fasting Calculator to set your eating window.
What is reverse dieting?
Reverse dieting means raising your calories gradually after a diet, usually in small weekly steps, to get back to maintenance while limiting fat regain. Research on it is limited, so treat it as a practical approach, not a proven method.
Are diet calculators accurate, and who should check with a professional first?
They give reasonable estimates, but your real needs vary. Talk to a doctor or registered dietitian first if you are pregnant or breastfeeding, have a medical condition such as diabetes, take medication that affects your diet, are under 18, or have a history of disordered eating.
Sources
- Mifflin MD, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241-247.
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2016;48(3):543-568.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376-384.
- Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutrition. 2019;22(5):936-941.
Medical disclaimer
These calculators provide educational estimates and are not medical advice. They cannot diagnose, treat, or manage any condition. Talk to a doctor or registered dietitian before changing your diet, especially if you are pregnant or breastfeeding, have a medical condition, or have a history of disordered eating.
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