Evidence-based calculators for calories, macros, and weight loss — built by the team behind the NutriBalance tracking app. No signup, no paywall, just the numbers you need.
Find your Total Daily Energy Expenditure and exact calorie targets for losing weight, maintaining, or building muscle — with macros for each goal. The best place to start.
Calculate calories →Turn your calories into protein, carb, and fat targets in grams. Choose balanced, high-protein, low-carb, or keto — and a goal — for an instant macro split.
Calculate macros →How much protein do you need per day? Get a precise target in grams — and per meal — based on your bodyweight, training, and whether you're cutting, maintaining, or bulking.
Calculate protein →See the calories your body burns at rest with three validated formulas side by side — Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle — plus your burn at every activity level.
Calculate BMR →Pick a goal weight and a pace, and get the daily deficit and calorie target to reach it — plus a realistic timeline, with a built-in safety floor so you never under-eat.
Calculate deficit →Calculators give you the targets — NutriBalance helps you hit them. Log meals by barcode scan or AI food photo and watch your remaining calories and macros update live. 14-day free trial.
Start free trial →If you're just getting started, run the TDEE & Calorie Calculator first — it gives you the single most important number, your daily calorie target, along with a macro breakdown. From there, drill into the specifics:
All five use the same evidence base — the Mifflin-St Jeor equation for energy expenditure and current sports-nutrition guidance for protein and macros — so their numbers line up with each other. They're estimates: track for 2–3 weeks, then adjust by 100–200 kcal based on your real-world results.