Free healthy eating tools from The Fitchen. Work out your calories, macros and protein, check your BMI and body fat, plan intermittent fasting, convert recipe measurements, and test your nutrition knowledge. Every tool is free, works on your phone, and comes with a guide explaining the science behind it.
Calorie and Nutrition Calculators
- Calorie Calculator: find your daily calories for weight loss, maintenance or gain.
- BMR Calculator: the calories your body burns at rest.
- Macro Calculator: split your calories into protein, carbs and fat.
- Protein Intake Calculator: how much protein you need for your goal.
- Water Intake Calculator: how much water to drink each day.
- Intermittent Fasting Calculator: plan your 16:8 or 18:6 schedule.
Weight and Body Calculators
- BMI Calculator: check your body mass index.
- Body Fat Calculator: estimate body fat with a tape measure.
- Ideal Weight Calculator: find a healthy weight for your height.
- Weight Loss Calculator: see when you could reach your goal.
- Calories Burned Calculator: walking, running, cycling and more.
Kitchen Tools
- Cooking Conversion Calculator: cups to grams, ounces and oven temperatures.
- Recipe Scaler: double, halve or resize any recipe.
Quizzes
- Which Diet Is Right for You?: find your healthy eating style in 5 questions.
- Healthy Eating Quiz: test your nutrition knowledge with 10 questions.
Where to Start
New to tracking? Start with the calorie calculator to find your daily target, then use the macro and protein calculators to plan your meals. Every recipe card on The Fitchen shows calories per serving, so you can browse our healthy recipes and pick dishes that fit.
These tools give estimates for healthy adults and are not a substitute for advice from your doctor or a registered dietitian.