Free BMI & Nutrition Calculator
Enter your stats and goal for a BMI reading plus rough calorie, macro, and meal-structure estimates. Numbers only - informational, not medical or nutritional advice.
Free · No login · Informational estimates
What you get
BMI readingA color-coded BMI on a healthy-range scale, with the caveat that BMI ignores muscle vs fat.
Daily energyMaintenance (TDEE), your goal target, and BMR - so you know your calorie starting point.
Macro splitProtein, carbs and fat in grams and calories, tuned to your goal.
Meal structureA simple sample layout of how to spread those macros across the day.
How it works
- Enter your stats. Sex, age, height, weight, activity level and goal (lose fat, maintain, lean gain, or build muscle). Switch between lb/in and kg/cm.
- Get your numbers. BMR and TDEE via standard equations, then a goal-adjusted calorie target and macro split.
- See a meal template. A rough structure to hit those numbers - a starting point, not a prescription.
These figures use population-average formulas. They're a starting point, not medical or nutritional advice - especially for very muscular or very lean builds. Adjust based on real-world results.
Questions
Is this a free calorie and macro calculator?
Yes - free, no login. It estimates BMI, TDEE, a calorie target, macros and a meal structure.
Is this nutritional advice?
No. It's informational only. The numbers are estimates from standard formulas, not personalized medical or dietary advice.
Does it support kg and cm?
Yes - toggle between imperial (lb/in) and metric (kg/cm).