Food & Nutrition Tools

Know what you eat.
Own your nutrition.

Free food calculators that turn your meals into numbers — calories, macros, hydration, and fasting windows — so you can make informed choices every day.

Calculate my food numbers →

Calorie Calculator

Find out how many calories are in your meal by entering each ingredient. Understand exactly what you're eating before it becomes a number on the scale.

Add ingredients to your meal

Meal type

🥗

Add your ingredients and calculate to see the calorie and macro breakdown for your meal.

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Total Calories

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Protein (g)

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Carbs (g)

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Fat (g)

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Fiber (g)

Calorie values are estimates based on average nutritional data. Actual values vary by brand, preparation method, and exact portion size. Use a kitchen scale for the most accurate measurements.

Next → Plan how to distribute these calories across your full day. Try the Meal Budget Planner

Meal Budget Planner

Enter your daily calorie target and tell us how many meals you eat. We'll show you how to distribute your calories optimally throughout the day.

Daily calorie target

cal

Number of meals per day

Do you include snacks?

Goal

📅

Your personalized daily meal calorie distribution will appear here.

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Daily Calories

These are starting targets. Adjust meal sizes based on your hunger and energy levels — the body doesn't follow a rigid schedule. Consistency over weeks matters more than perfection each day.

Water Intake Calculator

How much water should you drink per day? The answer depends on your weight, activity level, and climate — not a generic "8 glasses a day" rule.

Weight

lbs

Activity level

Climate

Are you pregnant or breastfeeding?

💧

Your personalized daily water target will appear here — in cups, ounces, and liters.

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Ounces per day

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Cups

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Liters

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500ml bottles

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oz per waking hour

These targets assume you're also getting water from food (fruits, vegetables, soups). Thirst is a reliable guide for most healthy adults — drink when thirsty and aim for pale yellow urine as your hydration marker.

Intermittent Fasting Window

Choose your fasting protocol, enter when you want to start eating, and get your exact eating and fasting windows for the day.

Fasting protocol

First meal time (when eating window opens)

Your goal with fasting

⏱️

Your fasting and eating windows will appear here with exact start and end times.

16h

fasting

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🟢 Eating window opens

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🔴 Eating window closes

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⏳ Fast begins

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✅ Fast ends

Intermittent fasting works primarily by reducing total calorie intake — not through any metabolic "magic." It suits people who prefer fewer, larger meals. It's not recommended for people with a history of disordered eating, pregnancy, or certain medical conditions.

Alcohol Calorie Calculator

Alcohol calories are invisible to most people — they don't appear on nutrition labels and aren't tracked in most apps. See exactly how much your drinks are adding to your daily intake.

Drink type

Number of drinks

drinks

How often do you drink this amount?

🍷

Your drink calorie total and weekly/monthly impact will appear here.

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Calories tonight

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Weekly calories

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Monthly calories

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Equivalent meals

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Yearly lbs (if unchanged)

This tool is for awareness, not judgment. Alcohol's impact on body composition goes beyond calories — it also affects sleep quality, recovery, cortisol levels, and fat oxidation. These factors matter alongside the calorie numbers.