Nutrition & Diet Tools
Nutrition is personal. Our free calculators help you find your daily calorie needs using the Mifflin-St Jeor equation, split macros for your specific goal, calculate protein requirements by activity level, estimate hydration needs, and track intermittent fasting windows. Science-based formulas, no guesswork.
14 free tools — no signup required
Water Intake Calculator
Calculate how much water you should drink daily based on your weight, activity level, and climate. Get a personalised hydration target in litres and glasses.
Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Get calorie targets for weight loss, maintenance, and gain.
Fasting Tracker
Track your intermittent fasting windows with a visual countdown timer. Supports 16:8, 18:6, 20:4, and custom fasting schedules.
Macro Calculator
Calculate your daily macronutrient targets (protein, carbs, fat) based on your TDEE and fitness goals. Supports weight loss, maintenance, and muscle gain presets.
Protein Calculator
Calculate how much protein you need per day based on your weight, activity level, and fitness goals. Get gram-level targets for muscle building, weight loss, or maintenance.
Calorie Deficit Calculator
Calculate your daily calorie target for safe, sustainable weight loss. See how long it will take to reach your goal weight with different deficit sizes.
Alcohol Unit Calculator
Calculate alcohol units, calories, and estimated metabolism time for your drinks. Compare your intake to recommended weekly limits.
Creatine Calculator
Calculate your optimal daily creatine dose based on body weight. See loading and maintenance protocols with timing recommendations.
Meal Timing Calculator
Calculate optimal meal and snack times based on your wake time, sleep time, workout schedule, and eating pattern. Align nutrition with your daily rhythm.
Fiber Calculator
Calculate your recommended daily fiber intake based on age and sex. Track your current intake and get high-fiber food suggestions to close the gap.
Keto Calculator
Calculate your ideal macros for a ketogenic diet based on your body stats, activity level, and goals. Get personalised fat, protein, and carb targets.
BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Understand the calories your body burns at rest.
Lean Bulk Calculator
Calculate your optimal calorie surplus and macros for lean muscle gain with minimal fat. Get personalised daily targets based on your training experience.
Electrolyte Calculator
Calculate your daily electrolyte needs (sodium, potassium, magnesium) based on activity level, climate, diet type, and sweat rate. Prevent cramps and fatigue.
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Wellness Disclaimer
The content on DailyWellnessHub is for informational and educational purposes only. It is not intended as medical advice, diagnosis, or treatment. Information here may help inform your decisions, but it is not a substitute for professional guidance. Always speak to a qualified healthcare provider before making changes to your diet, exercise, or wellness routine.