Free nutrition calculators
Estimate BMR, maintenance calories, a calorie deficit, and daily macros with transparent formulas and worked examples. No account or paywall: choose the calculator that matches the decision you need to make.
- Calorie deficit calculator → Start with a weekly loss-rate goal and estimate the corresponding daily calorie target.
- TDEE calculator → Estimate maintenance calories by combining Mifflin-St Jeor BMR with an activity multiplier.
- Macro calculator → Convert goal-adjusted calories into protein, carbohydrate, and fat targets with three split options.
- BMR calculator → Estimate at-rest energy use from age, sex, height, and weight with the Mifflin-St Jeor equation.
How the calculators fit together
These four tools answer different questions with related inputs. Your BMR is the calories you burn at rest. Multiply it by your activity to get your TDEE, your maintenance calories. Subtract a deficit with the calorie deficit calculator to lose weight, then split those calories into protein, carbs, and fat with the macro calculator. If you only need maintenance calories, start with TDEE; if you already have a calorie target and want a nutrient split, go straight to macros.
Each result is an estimate built from population formulas and a self-selected activity level. Every calculator page includes its equation, a worked example, and the assumptions that matter, so you can see how the number was produced and treat it as a starting point.
Every calculator runs entirely in your browser, nothing you type is sent anywhere. They're free because they're a small taste of what Wisely does all day: honest numbers, no friction.
The calculators set the target. Wisely hits it.
Wisely is a calm, camera-first food log for iPhone, iPad, and Apple Watch. Snap a photo of your meal, get honest calories and macros, and let Sage coach you through the week. Join the waitlist for launch on September 15, 2026, and get 50% off.