Free Nutrition Tools

Science-backed calculators and tools to help you understand your nutrition needs. No account required.

Calculators

TDEE Calculator

Calculate your Total Daily Energy Expenditure to understand how many calories you burn each day.

Methodology available

Macro Calculator

Calculate your optimal protein, carbohydrate, and fat intake based on your goals.

Methodology available

Protein Calculator

Calculate how much protein you need daily based on your body weight and activity level.

Methodology available

Calorie Deficit Calculator

Calculate a safe calorie deficit for sustainable weight loss.

Methodology available

Body Fat Calculator

Estimate your body fat percentage using the Navy method or measurements.

Methodology available

Recipe Calorie Calculator

Calculate the nutrition facts for your homemade recipes and meals.

Interactive Guides

Visual Portion Guide

Learn to estimate portions using hand sizes and common objects.

Calorie Guessing Game

Test your calorie estimation skills with this interactive quiz.

What's Your Tracking Style?

Take this quiz to discover the calorie tracking approach that fits your lifestyle.

Comparison Tools

App Comparison Tool

Compare calorie tracking apps side-by-side to find the best fit for you.

Data & Statistics

Nutrition Statistics Database

Explore curated nutrition and calorie tracking statistics from research.

Food Calorie Database

Calories in 50+ Common Foods

Detailed nutrition facts, serving sizes, and macros for fruits, vegetables, proteins, grains, and more. USDA-verified data with multiple portion options.

FruitsProteinsGrains+More