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Calories & protein
How many calories and how much protein you actually need per day — by age, weight, height and activity.
Open calculator →MacrosCalories by goal
TDEE plus a macro split for cutting, maintaining or bulking.
Open calculator →USDARecipe analyzer
Calories and protein for any recipe — straight from the USDA database.
Open calculator →Why use these calculators?
Built specifically for plant-based and vegan eating: they bake in the slightly higher protein needs vegan athletes have, and recommend research-backed ranges (1.6–2.2 g protein per kg bodyweight for muscle building).
Numbers run on Mifflin-St Jeor for BMR plus standard activity multipliers, with USDA FoodData Central powering the recipe analyzer — the same data dietitians use worldwide.