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Calculate exactly how many calories you should eat per day to lose weight, maintain, or gain muscle. Get personalised macro targets (protein, carbs, fat), a daily meal calorie split, and an estimated weekly progress rate. Supports metric (kg/cm) and US (lbs/ft/in) units.
Calculate exactly how much protein you need per day based on your weight, activity level, and goal (general health, weight loss, muscle gain, or athletic performance). Get your daily protein range, per-meal split, calories from protein, and high-protein food sources. Supports optional body fat % for LBM-based targets.
Calculate how many carbohydrates you should eat per day based on your weight, height, activity level, and goal. Supports weight loss, maintenance, muscle gain, athletic performance, ketogenic, and diabetes management goals. Get a full macro breakdown, daily carb range, meal split, fibre target, and carb food sources.
Calculate how much dietary fat you should eat per day based on your weight, height, age, activity level, and goal. Supports weight loss, maintenance, muscle gain, athletic performance, ketogenic, and heart-healthy goals. Get a full macro breakdown, fat type breakdown (saturated, mono, poly), meal split, saturated fat limit, and healthy fat food sources.
Calculate a practical daily fibre target using adult age-and-sex guidance, compare it with the 14 grams per 1,000 calories rule, and turn the result into a meal-by-meal plan. Includes a practical range, gradual increase guidance, and high-fibre food ideas.
Estimate practical daily targets for major vitamins using age, sex, life stage, sunlight exposure, and diet style. Review highlighted vitamin priorities, food-first guidance, and simple meal examples for daily planning.
Estimate practical daily targets for key vitamins and minerals using age, sex, life stage, diet style, sunlight exposure, and dairy intake. Review highlighted micronutrient priorities, food ideas, and meal examples for everyday planning.
Format, validate, minify, or sort JSON data with configurable indentation. Instantly check for syntax errors, view node count and nesting depth — free, no sign-up required.
Generate QR codes for URLs, text, Wi-Fi credentials, vCards, and more. Customise foreground and background colour, error correction level, margin, and download as SVG or PNG — free and instant.
Calculate your Body Mass Index, healthy weight range and ideal weight using metric or imperial units.
Estimate daily calorie needs based on age, gender, height, weight and activity level using Mifflin-St Jeor, Harris-Benedict or Katch-McArdle formulas.