Free Nutrition
Calculators &
Meal Planning Tools
Calculate calories and macros, work out meal portions and costs, and create a weekly meal plan you can save and print.
- Estimate calories and macros per serving
- Estimate your daily calorie needs
- Divide cooked meals into equal portions
- Compare ingredient costs and grocery prices
- Create a weekly meal plan to save and print
Free to use. No account needed.
70 kg × 0.8 g/kg
Illustrative US adult RDA reference: 0.8 g/kg for healthy adults. Individual needs vary; this is not a personalised protein target.
Featured tools
Recipe Nutrition Calculator
Estimate calories, protein, carbs and fat per serving from your ingredients.
Open toolDaily Calorie / TDEE Calculator
Estimate your daily maintenance calories using your measurements and activity.
Open toolWeekly Meal Prep Planner
Arrange your meals, write a shopping list and save or print your weekly plan.
Open toolMeal Prep Portion Calculator
Split the weight of a cooked batch into equal portions for your containers.
Open tool30-Plants Weekly Tracker
Keep a weekly checklist of the different plant foods you eat.
Open toolMeal Cost Calculator
Use your ingredient prices to calculate the batch cost and cost per serving.
Open toolFind your tool
Nutrition, portions, planning and food costs. Choose the job you need to do.
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Know what goes into your result.
Each tool explains its inputs, calculation method and limits. Your measurements and chosen food entries matter.
Use a cooked entry for cooked food and a raw entry for raw food. Check the USDA match in the recipe calculator.
For cooked portions, weigh the food without the pot or bowl. The portion calculator helps split that weight.
A few useful answers.
Before you start, here is how the tools handle measurements, estimates and saved work.
Ask a questionWhich tool should I start with?
For a dish you are cooking, start with the Recipe Nutrition Calculator. To organise the week, use the meal planner. For portions or costs, choose the calculator that matches the question you need to answer.
Where do the recipe nutrition numbers come from?
The Recipe Nutrition Calculator uses USDA food entries. Check each food match, including whether you weighed it raw or cooked. Ingredient weights, food selection and missing nutrient data can affect the estimate. Other tools use the calculation methods explained on their pages.
Can I use US and metric measurements?
Several tools offer US and metric units. Check the options in the tool you use. Cooking cups and fluid ounces can differ between measuring systems, so choose the unit that matches your recipe or label.
Can I save my work?
Save options vary by tool. The weekly planner has save and print options, and the plant tracker can retain selections in the same browser. Several calculators offer Print / Save PDF through your browser. Check each tool before closing the page; a printout or saved file is useful if you want to keep your work.
Are these personalised diet plans?
No. The planner organises meals you choose. The calculators provide estimates or perform calculations from your entries; they do not diagnose a condition or prescribe a diet. See our Disclaimer for the limits of the tools.
These tools support everyday food planning and provide estimates or calculations from your entries. They do not replace individual advice from a qualified health professional.