Free, Instant Nutrition Tools. Tailored for You.
Find your calorie targets, macro splits, body metrics, and more in seconds.
All Calculators
Choose the calculator that matches your goal. They all work together. Start with TDEE and build from there.
TDEE Calculator
Find out exactly how many calories your body burns each day based on your activity level.
Macro Calculator
Get personalized protein, carbohydrate, and fat targets tailored to your goals.
Ideal Weight Calculator
Find your ideal weight range using Devine, Robinson, and Miller formulas for your height.
BMR Calculator
Calculate your basal metabolic rate, the calories your body burns at complete rest.
Protein Calculator
Determine your optimal daily protein intake to build muscle or maintain lean mass.
BMI Calculator
Calculate your body mass index and find your healthy weight range for your height.
Body Fat Calculator
Estimate your body fat percentage using the accurate US Navy circumference method.
Calorie Deficit Calculator
Calculate the precise calorie deficit you need to lose weight at your desired pace.
Water Intake Calculator
Calculate your personalized daily hydration target based on weight, activity, and climate.
Diet Break Calculator
Plan your diet break using the MATADOR protocol. Calculate maintenance calories and your break schedule.
Why CaloricLab?
CaloricLab provides free, science-backed nutrition calculators that help people understand their daily calorie needs, macros, and body composition using peer-reviewed formulas like Mifflin-St Jeor and the U.S. Navy method.
Science-Backed Formulas
All calculators use peer-reviewed equations including Mifflin-St Jeor and Katch-McArdle, the gold standards in sports nutrition.
Completely Free
No account required, no paywalls, no upsells. Just accurate, instant results whenever you need them.
Privacy First
Your measurements stay on your device. We never store personal health data on our servers.
Foundation: Habits
Daily Habit Tracker
Pick the habits that move the needle, check them off as you go, and build a streak worth keeping. Connect your calculator results for personalized daily targets.
Foundation: Food
Daily Food Log
Write down what you eat. No calories, no macros, no judgment — just awareness. Notice patterns, spot the gaps, and build better habits one meal at a time.
From the Blog
Evidence-based nutrition guides to help you get results.
Estimating Body Fat Without a Lab: How the U.S. Navy Method Works (And Why We Chose It)
Estimate your body fat percentage using the U.S. Navy circumference method — no calipers, no lab. Learn what your category means and how to measure accurately.
Diet Breaks Aren't Cheating: The Science Behind Metabolic Resets (And How to Plan One)
A diet break isn't quitting — it's a planned return to maintenance calories that resets your metabolism. Learn the MATADOR protocol and calculate your break calories.
BMI Is a Blunt Instrument — Here's What It Tells You (And What It Doesn't)
BMI is useful as a screening tool but limited as a measure of health. Learn what your number means, why it misses body composition, and what to pair it with.
Ready to get started?
Pick a calculator and get your numbers in under two minutes.