Free Tools

Use our free calculators to estimate your nutrition needs, track your intake, and optimize your diet for better health and performance.

Safety note

These calculators are educational and for healthy adults. They do not provide medical advice, diagnosis, or treatment. Nutrition needs vary, and lab or symptom concerns should be reviewed with a licensed clinician or registered dietitian.

Nutrient Compass

Find key nutrients and foods for goals like sleep, energy, or cramps with clear portions and practical swaps.

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Lose Fat + Gain Muscle Calculator (Recomp)

Free recomp calculator. Get calorie and protein targets to lose fat and gain muscle, plus a realistic weekly pace estimate.

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Caffeine Half-Life Calculator (Remaining at Bedtime)

Enter caffeine (mg), when you had it, and bedtime. Get an estimate of remaining caffeine plus a suggested cutoff time. Free.

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Corrected Calcium Calculator (Albumin-Corrected)

Enter total calcium and albumin to estimate corrected calcium using a standard lab formula. Educational only. Not medical advice.

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Creatine Calculator: Daily Dose + Loading (By Weight)

Estimate creatine grams/day by body weight. Includes loading vs maintenance and a simple hydration reminder. Educational only.

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Electrolyte Drinks Per Day Calculator (Free)

Free calculator to estimate electrolyte drinks or packets per day from sweat, activity, and your product label. Not medical advice.

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Fasting Window Calculator (Hours + Eating Window)

Enter fasting start and end times to calculate fasting hours and eating window length. Works across midnight. Educational only.

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Fiber in Blueberries Calculator (Fresh & Frozen, Free)

Calculate fiber in blueberries instantly. Get accurate fiber amounts for fresh and frozen blueberries by weight.

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FFMI Calculator (Fat-Free Mass Index) Free

Free FFMI calculator. Enter height, weight, and body measurements to get FFMI and normalized FFMI with simple interpretation bands.

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Fiber Too Much Checker (Comfort-Range)

Check if your fiber intake might be causing discomfort. Enter your daily fiber, symptoms, and habits to get comfort-focused guidance. Free.

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Navy Body Fat Calculator + BMI (Tape Measure Method)

Estimate body fat % using the US Navy tape-measure method. Includes male/female formulas and BMI. Educational only.

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Percent Body Fat Calculator (Free, Instant)

Estimate your body fat % with a simple calculator. Choose a method, enter measurements, and get an instant result with clear caveats.

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Protein Calculator for Weight Loss & Muscle Gain (Free)

Free protein calculator for weight loss, muscle gain, or weight gain. Get grams per day, per-meal target, and a practical range.

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Protein in Chicken Calculator (Free, By Weight)

Calculate protein in chicken instantly. Get accurate protein amounts for cooked chicken breast, thighs, and other cuts by weight.

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Protein in Chicken Breast Calculator (Free, By Weight)

Calculate protein in chicken breast instantly. Get accurate protein amounts for cooked chicken breast with or without skin.

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Protein in Eggs Calculator (Free, By Egg Size)

Calculate protein in eggs instantly. Supports whole eggs, egg whites, and different egg sizes. Get accurate protein amounts per serving.

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Protein in Milk Calculator (Whole, 2%, Skim, Free)

Calculate protein in milk instantly. Get accurate protein amounts for whole milk, 2% milk, and skim milk by volume.

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Protein in Salmon Calculator (Farmed & Wild, Free)

Calculate protein in salmon instantly. Get accurate protein amounts for farmed and wild-caught salmon by weight.

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Protein in Shrimp Calculator (Raw & Cooked, Free)

Calculate protein in shrimp instantly. Get accurate protein amounts for raw and cooked shrimp by weight.

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Protein in Foods: Search & Calculator

Search for protein content in foods and access dedicated calculators. Find protein amounts for eggs, chicken, salmon, shrimp, steak, milk, and more.

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Protein in Steak Calculator (By Cut, Free)

Calculate protein in steak instantly. Get accurate protein amounts for sirloin, ribeye, and other steak cuts by weight.

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How Many Protein Shakes Per Day? (Calculator)

Calculate how many whey protein shakes you need per day to hit your protein target. Includes protein per shake, a cap, and timing.

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Daily Sodium Intake Chart & Sodium DV Calculator

Calculate sodium DV% from mg and see a daily sodium intake chart. Instant results, clear ranges, and practical tips. Free.

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IU to mcg Vitamin D3 Converter (Free)

Convert Vitamin D3 IU to mcg (and mcg to IU) instantly. Includes common dose shortcuts and a clear conversion factor.

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Try it for free!

Start using BeyondCal as your daily nutrition tracker

Join thousands of people using BeyondCal as their nutrition tracker and food diary app to log meals, track calories and see vitamins and minerals from food.
Start with our free to try nutrition app and see how your food affects brain health, energy levels, heart health, skin, bones and muscles.

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