Editor In Chief Estimate lean body mass using body weight, height, sex, and body fat percentage. The calculation uses the Boer formula for an estimated lean body mass and also incorporates body fat percentage to provide a practical lean mass estimate.
Estimate body fat percentage using the U.S. Navy method based on sex, height, neck circumference, waist circumference, and hip circumference for women.
Estimate fat-free mass using body weight and body fat percentage. You can enter weight in kilograms or pounds, and the calculator converts to kilograms before calculating lean body mass.
Estimate total body fat mass using body weight and body fat percentage. Enter your weight, body fat percentage, and choose the weight unit to calculate how much of your body weight is fat mass.
Estimate the amount of body fat weight in pounds or kilograms using total body weight and body fat percentage.
Estimate your target body weight based on your current weight, current body fat percentage, and desired body fat percentage, assuming lean body mass stays the same.
Estimate an ideal body fat percentage based on age, sex, activity level, and fitness goal. This calculator provides a target body fat percentage range commonly associated with health and physique goals.
Estimate body fat percentage using the U.S. Navy circumference method. Men use height, neck, and waist measurements. Women use height, neck, waist, and hip measurements.
Estimate daily calorie and macronutrient targets based on total calories, protein per pound of body weight, dietary fat percentage, and activity goal. The calculator returns daily grams of protein, carbs, and fat using a practical macro split method.
Estimate daily keto macronutrient targets in grams based on body weight, body fat, activity level, calorie deficit or surplus, and net carb preference. The calculator estimates calories from lean body mass, adjusts for activity and goal, then allocates calories to protein, net carbs, and fat for a ketogenic diet.
Estimate your recommended daily saturated fat limit based on daily calorie intake and the dietary guideline percentage you want to use.
Calculate what percentage of your total daily calories comes from dietary fat using total calorie intake and grams of fat consumed. Since fat provides 9 calories per gram, this calculator estimates the share of calories from fat in your diet.
Calculate recommended daily fat intake in grams based on total daily calories and target percentage of calories from fat, with options for standard, low-fat, moderate-fat, and high-fat eating patterns.
Estimate your recommended daily fat intake in grams based on calorie intake, dietary goal, and activity level.
Estimate recommended daily fat intake in grams based on daily calorie intake, dietary fat percentage target, activity level, and goal adjustment.
Calculate the ketogenic ratio as grams of fat divided by the combined grams of protein and net carbohydrates. Useful for planning ketogenic meals and therapeutic keto diets.
Calculate net carbs for a food or recipe by subtracting fiber and sugar alcohols from total carbohydrates, with an adjustable sugar alcohol impact factor for common keto tracking methods.
Estimate your daily net carbs and remaining keto carbs based on total calories, keto macro split, meals, and activity level.
Estimate daily keto macronutrient targets based on body weight, body fat, activity level, calorie goal, and net carb target.
Estimate your recommended daily protein intake based on body weight, weight unit, activity level, and goal. The calculator converts weight to kilograms and applies a protein factor commonly used for maintenance, muscle gain, or fat loss planning.
Calculate net carbs per serving by subtracting fiber, sugar alcohols, and allulose from total carbohydrates. Use package nutrition label values and the number of servings consumed.
Calculate net carbs by subtracting dietary fiber, sugar alcohols, and allulose from total carbohydrates. This helps estimate digestible carbs commonly tracked for low-carb and keto diets.
Estimate a daily carbohydrate target for weight loss based on calorie intake, activity level, deficit aggressiveness, and exercise volume.
Estimate recommended daily carbohydrate intake based on daily calories, activity level, and dietary goal using a practical percentage-based approach.
Estimate recommended daily carbohydrate intake in grams based on calorie intake, activity level, and nutrition goal. The calculator uses a base percentage of calories from carbohydrates adjusted by activity and goal, then converts calories to grams using 4 calories per gram of carbohydrate.
Estimate daily carbohydrate intake in grams based on body weight, activity level, fitness goal, and meals per day.
Calculate the percentage of protein in a food or mixture based on the amount of protein and the total sample weight, with optional moisture adjustment to estimate protein percentage on a dry matter basis.
Estimate calories from protein based on the amount of protein consumed, number of servings, protein source digestibility, and whether you want gross or net metabolizable calories. Protein provides 4 calories per gram before digestibility adjustments.
Estimate daily protein needs for muscle gain based on body weight, training frequency, training intensity, calorie surplus, and experience level. The calculation starts with a bodyweight-based protein target and applies realistic adjustments for training demand and muscle-building phase.
Estimate daily calorie and macronutrient targets for men based on age, weight, height, activity level, and goal using the Mifflin-St Jeor equation with activity and goal adjustments.