Pick a tool below. Each calculator works out a daily target from official guidelines and published research, and explains where the numbers come from. Nothing you type is stored or sent anywhere except the food search, which asks USDA FoodData Central.
Food nutrition lookupNutrition facts for thousands of foods, from USDA data.Protein calculatorYour daily protein target in grams.Calorie calculatorDaily calories to maintain, lose or gain weight.Macro calculatorSplit your calories into protein, carbs and fat.Fiber calculatorHow much fiber you need, and how close you are.Water intake calculatorA daily water target for your body and activity.Protein cost calculatorCompare the real cost per gram of protein.
How to use these results
Every result is an estimate for healthy adults. Your real needs depend on your body, health and activity, and can change over time. Use the numbers as a starting point, then adjust based on how you feel and what your doctor or dietitian advises.
Talk to a professional first if you:
- are pregnant or breastfeeding
- have kidney, heart or liver disease, or diabetes
- are under 18, or have a history of disordered eating