Nutrition calculators

Free, evidence-based tools — each tied to the same USDA food data behind every Labelgrade. No sign-up, no fluff: enter your numbers, get a straight answer, and a clear path to hit it with real food.

• Protein intake calculator

  Your daily protein target from bodyweight + goal — plus what it looks like in real food.

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• Calorie needs (TDEE) calculator

  Maintenance, cutting and bulking calories from the Mifflin–St Jeor equation.

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• Macro calculator

  Split your calories into protein, carbs and fat — protein anchored to bodyweight.

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• BMI calculator

  Body Mass Index and category — with the honest caveat that it can’t tell muscle from fat.

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• Water intake calculator

  A daily fluid target from your bodyweight and training, in oz, cups and litres.

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• Added-sugar limit calculator

  Your daily added-sugar ceiling by the American Heart Association guidelines.

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Calculators are general educational information, not medical advice. Pair them with our protein-in-food reference and the protein-per-day guide.