Calculators
Free tools — results are estimates, not medical advice
Calorie, macro, BMI, fitness, food, and planning calculators — completely free, no signup required. FreeNutri is free forever and supported by ads.
Calories
Macros
Macro Calculator
Protein, carbs, and fat grams for your calorie target and goal.
Protein Calculator
Daily protein target by body weight and goal.
Carb & Plate Helper
Simple carbohydrate targets for balanced meals.
Keto Macro Calculator
Fat / protein / net-carb split from daily calories — no food lookup.
Body
BMI Calculator
BMI with WHO band, healthy weight range, and BMI Prime — metric or imperial.
Body Fat Calculator
US Navy body fat % with category bands and fat/lean mass — cm or inches.
Ideal Weight Calculator
Devine, Robinson, Miller & Hamwi ideal weights plus BMI-normal band.
FFMI & Lean Body Mass Calculator
FFMI, normalized FFMI, LBM and fat mass with category bands — kg/lb and cm/in.
Waist-to-Hip & Waist-to-Height Calculator
WHR and WHtR with sex-aware educational bands — cm or inches.
Fitness
Calories Burned Calculator
Estimate exercise calories from MET, body weight, and duration.
One-Rep Max Calculator
Epley and Brzycki 1RM estimates plus a percentage chart.
Target Heart Rate Calculator
Training zones from Tanaka max HR — optional Karvonen with resting HR.
Steps to Calories Calculator
Convert daily steps into distance and walking calorie burn.
Running Pace Calculator
Convert distance and time into pace (min/km and min/mile).
Food
Meal Calorie Calculator
Paste ingredients and get USDA-backed calories and macros.
Cooking Unit Converter
Cups, tablespoons, ounces → grams for kitchen math.
Raw to Cooked Weight Converter
Typical yield factors for rice, pasta, oats, chicken, and beef.
Food Nutrition Lookup
Search USDA foods for calories and macros per 100 g.
Restaurant Meal Guide
Estimated calories for popular US chain meals.
Lifestyle
Goals
Planning
FreeNutri tools are free forever. The site is supported by ads — not medical advice.