Free tools
Health tools
Weight, body composition, calories and meal planning.
5 tools · no sign-up · no uploads
Meal planner
Plan a week of American favorites or a lower-carb diabetic-friendly week, scale servings, and generate a categorized grocery list with cost estimates.
Open toolBMI calculator
Check adult BMI, a category and a healthy weight range using US customary or metric measurements.
Open toolCalories
Estimate BMR, maintenance calories and a goal target with the Mifflin-St Jeor equation and activity levels.
Open toolBody fat
Estimate body fat percentage with the US Navy tape method using height, neck, waist and hip measurements.
Open toolMacro calculator
Turn a daily calorie target into protein, carbohydrate and fat grams with a preset or custom macro split.
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All toolsRelated reading
The context behind these tools.
Protein-rich foods: a practical shopping list
How much protein common foods provide, which options are budget-friendly, and how to build meals around protein without relying on supplements.
Calories vs macros: what each number tells you
Calories set the energy budget. Macros describe where that energy comes from. Here is how to use both without overcomplicating food.
Meal prep for a US week without the misery
A realistic approach to batch cooking, fridge space, food safety and a sensible weekly food budget.