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Free nutrition calculator

Free calorie and macro calculator online

Estimate maintenance calories, a goal target and macros. The complete result appears before any account request.

Free, no credit card General estimate, not medical advice.
Tool available

Estimate your daily target

For adults aged 18–100. Choose your units; body values are never placed in the URL.

Sex used by the equation
Mifflin–St Jeor uses two biological constants; this selection does not describe gender identity.
Method and assumptions

Method and assumptions

Resting energy uses Mifflin–St Jeor. Nalko separately estimates steps, strength-training volume, the thermic effect of macros and a conservative NEAT component.

Goal targets stay within controlled ranges around maintenance with bounded deficits and surpluses.

Protein uses a capped reference mass when body fat is not measured; remaining energy is split between carbohydrates, fat and fiber.

Step and session costs, the NEAT component, and the carbohydrate/fat split are versioned internal heuristics, not validated clinical equations.

Important limitations

Important limitations

  • Population equations can miss an individual’s true expenditure by several hundred calories. Real tracking is still required.
  • This tool is not designed for pregnancy, breastfeeding, minors, eating disorders or medical nutrition care.
  • The software floor and goal ranges are safeguards, not individual medical clearance.
2026-07-26

Sources and method

  1. Mifflin et al. — A new predictive equation for resting energy expenditure
  2. Morton et al. — Protein supplementation and resistance training meta-analysis
FAQ

Frequently asked questions

Is the calorie calculator free without an account?

Yes. All estimates appear before sign-in. A free account is only required after you click Save.

Which equation estimates resting energy?

Nalko uses Mifflin–St Jeor for adults, then shows separate assumptions for steps, strength training and macros.

Why adjust the result after 14 days?

Equations describe population averages. Your weight trend, steps and training consistency provide more personal evidence.