🥗Diet & Nutrition Calculators

Diet calculators — calories (BMR/TDEE), macronutrients and water

This wizard combines three key diet and nutrition calculators: calorie calculator (BMR/TDEE), macronutrient calculator, and daily water intake calculator. All in one place — no registration, no ads, no data sent to a server.

Calorie calculator computes basal metabolic rate (BMR) using the Mifflin-St Jeor and Harris-Benedict formulas, then multiplies the result by the physical activity factor to obtain TDEE — the actual daily energy requirement. Macronutrient calculator breaks those calories down into protein, fats, and carbohydrates according to your chosen goal (cutting, maintenance, bulking). Water calculator estimates daily fluid requirements depending on weight and activity level.

Indicative results

All calculations are performed locally in your browser — no data leaves your device. Results are indicative and do not replace advice from a doctor or dietitian. Individual calorie and nutritional needs can vary significantly depending on health status, metabolic conditions, or medications.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum number of calories the body needs at rest — just to "keep alive". TDEE (Total Daily Energy Expenditure) also accounts for physical activity level and gives the actual daily calorie requirement.

How do I split calories into macronutrients?

The standard split is approximately 45–65% from carbohydrates, 20–35% from fats, and 10–35% from protein. Our macronutrient calculator lets you adjust the proportions to your goal (cutting, bulking, maintenance). Recommendations may vary depending on health status — consult a dietitian.

How much water should I drink each day?

A general guideline is about 30–35 ml of water per kilogram of body weight per day. The water calculator considers weight and activity level to provide a personalised recommendation. The result is indicative — actual needs depend on, among other things, ambient temperature, diet, and health status.