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Here's your health snapshot for today.
Free Online Health & Nutrition Calculator
NutriCalc Pro is a free, all-in-one health calculator designed for anyone looking to improve their diet, track calories, or manage their weight. Our tools are based on scientifically validated formulas used by nutritionists and health professionals worldwide.
Whether you're counting calories for weight loss, calculating your BMI, planning balanced meals, or exploring intermittent fasting, NutriCalc Pro gives you accurate, instant results — no signup or subscription required.
Calorie Calculator
Total Nutrition
How to Use the Calorie Calculator
Select a food category, choose your food item, and enter the weight in grams, ounces, or pounds. Add as many foods as you like to build a complete meal. The calculator instantly shows your total calories along with protein, fat, and carbohydrate content.
All nutritional data is sourced from the USDA FoodData Central database, the most comprehensive and accurate food nutrition database available. Use this tool to track your daily meals and stay within your calorie budget.
Personal Health Plan
Understanding Your BMI and TDEE
Your Body Mass Index (BMI) is calculated using your height and weight and gives a general indication of whether you're at a healthy weight. A BMI between 18.5 and 24.9 is considered healthy for most adults. However, BMI doesn't account for muscle mass, so athletes may have a higher BMI while still being very healthy.
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body needs to maintain its current weight, factoring in your activity level. To lose weight, aim to consume 500 calories less than your TDEE per day, which results in approximately 0.5 kg (1 lb) of weight loss per week.
Meal Planner
Set your daily calorie target and distribute across meals.
Macro Targets
How to Plan Your Daily Meals
A well-structured meal plan helps you hit your calorie and macro targets consistently. The general recommendation for weight loss is to spread calories across 3–4 meals: a moderate breakfast (25–30%), a larger lunch (30–35%), a lighter dinner (25%), and an optional snack (10%). This approach keeps energy levels stable and prevents overeating.
For muscle gain, prioritise protein at every meal — aim for at least 30g per sitting. For weight loss, reducing carbohydrates at dinner while keeping protein high helps maintain satiety through the evening.
Intermittent Fasting Timer
Choose your protocol and start tracking.
Benefits by Duration
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Unlike traditional diets, it doesn't specify which foods to eat — only when to eat them. The most popular method is 16:8, where you fast for 16 hours and eat within an 8-hour window (e.g. noon to 8pm).
Research suggests intermittent fasting can support weight loss, improve insulin sensitivity, reduce inflammation, and promote cellular repair through a process called autophagy — which begins to activate around the 16–17 hour mark. Always consult a healthcare professional before beginning any fasting protocol.