Free Nutrition Calculators: TDEE, Macros & Calories
Calculate your TDEE, macros, calorie deficit and BMI with peer-reviewed formulas. No sign-up, no subscription. 200+ foods and 29 specialized calculators.
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TDEE Calculator
Basal metabolic rate and daily calories based on your activity
Macro Calculator
Exact split of protein, carbohydrates and fat
Calorie Deficit
Personalized weight-loss plan with estimated completion date
BMI Calculator
Body mass index and healthy weight range (WHO standards)
Recipe Calories
Exact calories and macros for any homemade recipe
Food Calories
Nutritional data for 200+ foods per 100 g
Why iKalva?
Science, transparency and no cost
Numbers you can trust
Every formula is published in peer-reviewed scientific literature: Mifflin-St Jeor (1990), Katch-McArdle (1996), WHO/FAO guidelines. We don't invent numbers or use generic formulas from unknown sources.
A plan, not just a number
Most calculators give you a number and leave you alone. iKalva connects the dots: from TDEE to macros, from calorie deficit to your estimated goal date. Each tool makes the next one meaningful.
Your data, on your device
Calculations run in your browser. We don't send your weight, height or age to any server. No registration, no account, no subscription. You come in, calculate and leave — that simple.
Why do you need to know your nutrition numbers?
The difference between reaching your weight or body composition goals and staying stuck usually comes down to one concrete piece of data: how many calories you burn and how you distribute them. Without that starting point, any diet or training plan is just guesswork. iKalva gives you the tools to move from guessing to precision.
TDEE: your starting point for any goal
TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in 24 hours, including basal metabolism, physical activity and digestion. Knowing it lets you create a realistic calorie deficit to lose fat or a controlled surplus to gain muscle, without resorting to generic restrictive diets.
Macros: beyond calorie counting
Not all calories are equal from a body composition standpoint. The distribution of protein, carbohydrates and fats determines whether you lose muscle or fat in a deficit, and whether you gain muscle or fat in a surplus. The science is clear: with 1.6-2.4 g of protein per kg of bodyweight and proper macro distribution, results are significantly better. Our macro calculator applies exactly those recommendations, backed by ISSN guidelines and Helms et al. (2014).
Scientific formulas, not estimates
iKalva uses the most validated formulas in scientific literature: Mifflin-St Jeor (1990) as the default for its higher accuracy in modern populations, Harris-Benedict revised (1984) and Katch-McArdle for athletes who know their body fat percentage. Every calculator has its sources documented in our references page.
Frequently asked questions
Are these calculators accurate? What is the margin of error?
TDEE formulas have a ±10-15% margin of error compared to actual expenditure measured by laboratory calorimetry. This is the inherent limit of any predictive equation, as individual metabolism varies between people. The right strategy: use the result as a starting point and adjust ±100-150 kcal based on your real progress over the first 2-3 weeks.
How often should I recalculate my calories?
Recalculate whenever your weight changes by more than 3-4 kg, or every 4-6 weeks during an active phase. Basal metabolism decreases as you lose weight — the TDEE you had at 80 kg is no longer valid at 75 kg. Ignoring this adjustment is one of the most common causes of plateaus in fat loss diets.
Can I lose fat and gain muscle at the same time?
Yes, but with conditions. Body recomposition (losing fat and gaining muscle simultaneously) is achievable for beginners, people with excess body fat, or those returning to exercise after a break. In experienced trainees it is much slower. It requires eating at caloric maintenance with high protein intake (2.0-2.4 g/kg) and progressive strength training.
In what order should I use iKalva's calculators?
The logical flow is: 1) TDEE Calculator — how many calories you burn per day; 2) Calorie Deficit Calculator — how many you should eat based on your goal and desired pace, with an estimated date; 3) Macro Calculator — how to split those calories into protein, carbs and fat. Each result feeds the next step.
What is the difference between the calorie deficit calculator and the macro calculator?
The calorie deficit calculator tells you how many total daily calories to eat and when you'll reach your target weight. The macro calculator goes a step further: it splits those calories into protein, carbohydrates and fat based on your specific goal. Ideally, use them in that order.
Is BMI a good health indicator?
BMI is useful as a population-level reference but fails at the individual level: it does not distinguish between muscle mass and fat. A muscular person may have an 'overweight' BMI without excess fat. Complement BMI with waist circumference (< 94 cm for men, < 80 cm for women per WHO) or body fat percentage for a more complete assessment.