Nutrition and energy
Estimate resting energy, activity energy, nutrient ranges and water intake from published guidance.
BMR Calculator
Estimate your basal metabolic rate with the Mifflin-St Jeor, Harris-Benedict and Katch-McArdle equations, side by side.
TDEE Calculator
Estimate total daily energy expenditure as a range, using the FAO/WHO/UNU physical activity level bands.
Calorie Calculator
Turn a weight goal and a rate you choose into a daily calorie target, with the limits of that arithmetic stated.
Macro Calculator
Convert a daily calorie figure into grams of protein, carbohydrate and fat, and check the split against the published AMDR bands.
Protein Intake Calculator
Work out the adult protein RDA for your body weight, and cross-check it against the published AMDR range.
Carbohydrate Intake Calculator
Turn a share of your daily energy into grams of carbohydrate, against the AMDR band and the 130 gram RDA.
Fat Intake Calculator
Turn a share of your daily energy into grams of fat, against the AMDR band and the saturated fat reference.
Water Intake Calculator
See the published adequate intake of total water, how much of it comes from drinks, and how much comes from food.
Alcohol Macro Calculator
Work out the grams of alcohol and the calories in a drink, and how to log them as carbohydrate or fat in an app that has no alcohol entry.
Energy and nutrient needs vary with body size, activity, training, environment and individual physiology. These calculators begin with named published equations and government reference ranges, then expose the activity level or goal adjustment instead of hiding it. The FAO/WHO/UNU physical-activity-level ranges are used rather than the familiar but poorly sourced five-step multiplier ladder. Outputs are planning estimates, not prescriptions, and no page recommends a diet or treatment.