Free Nutrition Calculators

Start with the BMR calculator if you want to see the floor. BMR is the energy your body uses at complete rest, worked out with the Mifflin-St Jeor equation from weight, height, age and sex. The TDEE calculator multiplies it by an activity factor and can show the extra burn from steps and workouts as a separate line. The calorie calculator turns TDEE into a target for your goal and never lets that target fall below your BMR.

The macro calculator splits the calorie target into protein, carbohydrate and fat with the same settings the Mealyno app uses. The protein calculator takes a different route: it reports the ranges published in the research literature, names the source for each, and then builds seven example days at your calorie level from real plans. The app default sits at the top of the range published for people who exercise, and the protein calculator lets you see the whole range.

Calories use the Mifflin-St Jeor equation, published in 1990. Protein ranges come from the International Society of Sports Nutrition position stand on protein and exercise and from a 2025 joint advisory on nutrition during weight reduction. Food values on the protein pages come from USDA FoodData Central, which is public domain. Every calculator runs in your browser, and nothing you enter is saved unless you sign up.

These are formula-based estimates, generated by Mealyno and not reviewed by a doctor or dietitian. They are general information for healthy adults, not medical advice. If you have a medical condition, including kidney disease, ask your clinician before changing what you eat.

Three newer tools cover what the first five do not. The water intake calculator turns weight, activity and hot weather into a daily drinks goal and compares it with the European Food Safety Authority's reference values. The GLP-1 protein and fibre calculator sizes protein and fibre for people who eat much less than before, for example on a GLP-1 medication, with a per-small-meal split, a kidney guard and no advice about any medicine. The allergen and gluten label checker highlights allergens and diet conflicts in a pasted ingredient list and reminds you on every result to check the packaging.

Each result has a link that restores your inputs, so you can send the same numbers to a dietitian, a coach or a friend, and a downloadable image card for chats and social posts. Every tool also has a free embeddable widget with a copy-paste snippet. The only condition is that the Powered by Mealyno link under the widget stays visible.

Every calculator ends with the same step: turn the number into food. Pick a plan at your calorie level from the meal plan library, or read the protein guides for what 100, 120 and 150 g of protein a day looks like on a plate. Signing up carries your numbers over, so you do not enter them twice.