Our nutrition calculators help you turn a goal into a plate of food. Whether you are cutting for a race, building muscle, following keto or a plant-based diet, or simply trying to eat a little better, these tools translate body weight and targets into grams of protein, carbs and fat. They are just as useful in the kitchen, where they scale recipes, divide meal prep into even portions and estimate the nutrition of a home-cooked dish.
How much protein do I need? The standard recommendation for adults is 0.8 g per kg of body weight. Many active people and those building muscle aim for roughly 1.2 to 2.0 g per kg.
Why use glycemic load instead of glycemic index? Glycemic load accounts for portion size: GI × grams of carbs ÷ 100. Watermelon has a high GI, but a typical slice contains so few carbs that its load is low.
All of these nutrition calculators are free, run in your browser and need no sign-up. Treat the results as general guidance; if you have a medical condition, check your plan with a dietitian or doctor.