Diet & Nutrition Calculators
Work out your daily calories, protein and macros — the numbers every diet plan is built on.
- Protein Calculator Find your daily protein requirement using ICMR-NIN 2020, with separate figures for exercise, age 65+, pregnancy and breastfeeding. Open calculator →
- Calorie Deficit Calculator See your maintenance calories and a daily calorie target for weight loss, with two BMR formulas side by side. Open calculator →
- Macro Calculator Split your daily calories into grams of protein, carbohydrate and fat — balanced, higher-protein or your own ratio. Open calculator →
- Calorie Calculator How many calories do you need a day? See three recognised methods side by side — the clinic's, the US standard and India's ICMR-NIN. Open calculator →
- TDEE Calculator Your total daily energy expenditure with four BMR equations compared, and a breakdown of how much goes on rest, digestion and activity. Open calculator →
- Maintenance Calorie Calculator The calories that keep your weight steady — today, and at your goal weight, so you know what to eat once you get there. Open calculator →
- Calorie Intake Calculator (Simple) The quickest estimate: your weight × ICMR-NIN 2020's calories per kg for your type of work. Includes pregnancy and breastfeeding. Open calculator →
- EER Calculator Estimated Energy Requirement using the US National Academies' 2023 equations — the current official US/Canadian standard. Open calculator →
- BMR Calculator (Mifflin-St Jeor) Your basal metabolic rate with the Mifflin-St Jeor equation — the most reliable of the common BMR formulas in evidence reviews. Open calculator →
- Harris-Benedict Calculator The classic Harris-Benedict BMR equation — the 1918 original and the 1984 revision, side by side. Open calculator →
- Katch-McArdle Calculator BMR from your lean body mass instead of total weight — useful if you're muscular. Needs your body fat percentage. Open calculator →
- RMR Calculator Resting metabolic rate from two equations built from measurements in normal-weight and obese adults — weight and age, no height needed. Open calculator →
- BEE Calculator Basal energy expenditure the way ICMR-NIN estimates it for Indian adults — the FAO/WHO/UNU equations with ICMR-NIN's 2020 adjustment. Open calculator →
- Weight Gain Calculator Calories to gain weight steadily, with a BMI check first using Indian cut-offs — because gaining isn't the right goal for everyone. Open calculator →
- Carb Calculator How many grams of carbohydrate to aim for at your calorie level — the recommended range, the daily minimum, and the sugar limit inside it. Open calculator →
- Fat Intake Calculator Your daily fat in grams, with saturated and trans fat limits — plus ICMR-NIN's cap on cooking oil, ghee and butter. Open calculator →
- Fiber Calculator How much dietary fibre you need a day — by your calories, WHO's minimum, and ICMR-NIN's figure for pregnancy. Open calculator →
- Net Carbs Calculator Work out the net carbs in a packaged food from its label — and why people with diabetes are advised to count total carbs instead. Open calculator →
- Keto Calculator Keto macros in grams: carbs fixed at 20–50 g, protein set by your weight, fat making up the rest — with the safety checks first. Open calculator →
- IIFYM Calculator "If it fits your macros": protein set from your body weight first, fat as a share of calories, and carbs filling the rest. Open calculator →
- Added Sugar Intake Calculator Your daily added-sugar limit under ICMR-NIN and WHO guidance — and how the teaspoons in your tea add up. Open calculator →
- Sodium in Salt Calculator Convert between salt and sodium in grams, milligrams or teaspoons, and see how much of the 5 g daily salt limit it uses. Open calculator →
- Meal Calorie Calculator Split your daily calories across two to five meals and snacks, with a starting split you can change to fit your day. Open calculator →
- Vitamin Calculator How much of each vitamin you need a day — India's ICMR-NIN figures and the US DRIs side by side, with the safe upper limit. Open calculator →
- Micronutrient Calculator Daily needs for iron, calcium, zinc, iodine and other minerals — ICMR-NIN and US figures side by side, with the safe upper limit. Open calculator →
- DRI Calculator Your full set of Dietary Reference Intakes — every vitamin and mineral for your age, sex and life stage in one table, with upper limits and India's RDA. Open calculator →
- Vitamin A Calculator Convert retinol, beta-carotene and IU into retinol activity equivalents (RAE), and check them against the RDA and upper limit. Open calculator →
- Vitamin D Calculator Convert vitamin D between IU and micrograms, turn a weekly or monthly dose into a daily average, and compare it with the RDA and upper limit. Open calculator →
- Diet Risk Score Calculator Five quick questions from the international INTERHEART heart-risk score that show how heart-healthy your everyday eating is. Open calculator →
- Gastric Sleeve Weight Loss Calculator Average weight loss after gastric sleeve, bypass or band surgery for your starting weight, plus the BMI thresholds surgeons use — including the lower ones for Asians. Open calculator →
- Quarantine Activity Calculator How much less (or more) you burn each day when your routine changes — the activities you've stopped versus the ones you've started. Open calculator →
- Weight Watchers Points Calculator Points from calories, fat and fibre using the original POINTS formula published in US patent 6,040,531 — not the current WW program. Open calculator →
Every diet plan starts with a few numbers: how many calories your body uses, how much protein it needs, and how those calories split between protein, carbohydrate and fat. These calculators give you a solid starting estimate in under a minute, and each one shows the formula behind the number so you know exactly where it came from.
They are estimates for healthy adults, not a prescription. Medical conditions such as diabetes, thyroid disorders, PCOS or kidney disease change what you need — that is where a personalised plan from a dietitian makes the difference.
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