Calorie & macro calculator
Estimate maintenance, goal, protein, carbs, fat and fiber.
NALKO
Nutrition services
Free nutrition calculators, from calorie needs to body composition
Estimate calories, protein, adult BMI or body fat with a calculator dedicated to each question. Every result explains its method and limitations.
Free, no credit card
4
tools available
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Services
Available nutrition calculators
Choose the calculation that matches your question instead of completing one unnecessarily long form.
Protein calculator
Estimate a daily protein target and split it across meals.
BMI calculator
Calculate adult BMI and interpret it without mistaking it for a diagnosis.
Body fat calculator
Estimate body-fat percentage from body circumferences.
Worked examples
A readable result you can test over time
The values below are an example software output, not individual dietary advice.
Example profile
For age 30, 175 cm, 75 kg, 8,000 steps and three 15-set sessions, maintenance mode estimates about 2,400 kcal, 150 g protein, 272 g carbohydrate and 71 g fat.
Review after 14 days
The first number remains a hypothesis. Average weight, steps and consistency help decide whether one variable should change.
Why these tools are different
Why these tools are different
Concrete activity inputs
Daily steps, sessions and working sets make assumptions easier to understand than “moderately active.”
Calories and macros together
Energy, protein, carbohydrates, fat and fiber appear in one result.
A target to recalibrate
Use a 14-day trend before changing one variable at a time.
From search to a useful action
From search to a useful action
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Describe your baseline
Choose units and enter age, height, weight, steps and training.
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Get the estimate
Review maintenance, goal, macros, breakdown and warnings.
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Track instead of guessing
Save the target and compare it with weight trend and adherence.
FAQ
Frequently asked questions
Is this a medical nutrition prescription?
No. It is a general estimate for healthy adults. Pregnancy, breastfeeding, eating disorders or medical conditions require qualified care.
Why ask for steps and strength sessions?
They make the assumed expenditure more explicit and easier to measure than a broad activity category.