Six free tools to plan what you eat, at home or when eating out. Pick a calculator below. Each one works on phones and computers, needs no sign-up and keeps nothing you type.
- Daily Calorie CalculatorHow many calories you need each day to lose, keep or gain weight.Open calculator →
- Food Calorie CalculatorCalories, protein, carbs, fat, fiber and sodium for 170+ everyday foods.Open calculator →
- Macro CalculatorYour daily grams of protein, carbs and fat for your goal and eating style.Open calculator →
- Protein CalculatorHow much protein you need per day, based on your weight, age and activity.Open calculator →
- Food Comparison ToolPut two foods side by side and see which has fewer calories or more protein.Open calculator →
- Restaurant Meal CalculatorBuild a restaurant meal from 100+ U.S. chains and add up the calories.Open calculator →
Which calculator should I use?
- Daily Calorie Calculator: start here if you want a daily calorie number to lose, keep or gain weight.
- Macro Calculator: splits your calories into grams of protein, carbs and fat.
- Protein Calculator: a daily protein target based on your weight, age and activity.
- Food Calorie Calculator: add up calories and nutrients for foods like rice, eggs, chicken or fruit.
- Food Nutrition Comparison: two foods side by side, so you can see which is lighter or higher in protein.
- Restaurant Meal Calculator: build an order at a chain like McDonald’s or Chipotle and see total calories and price.
Where the numbers come from
Food nutrition comes from USDA FoodData Central, the U.S. government’s food composition database. Daily calories use the Mifflin-St Jeor equation. Protein ranges follow the U.S. Recommended Dietary Allowance and sports nutrition guidance. Restaurant calories come from our menu pages, which use each chain’s published nutrition information.
These tools give general estimates for healthy adults. They are not medical advice. If you are pregnant, under 18 or managing a health condition, ask a doctor or registered dietitian.