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Your Daily Calorie Needs, Calculated

Free nutrition tools, without the paywall. Calculate calories, macros and more — no signup, no subscription required.

120+
Foods in GI database
~
Estimate only
0
Calculator data stored
Fresh salad
Eat the Rainbow
Diverse colors = diverse micronutrients
Grilled salmon
Quality Proteins
Fuel muscle repair & satiety
Fresh fruits
Smart Carbs
Low-GI choices for steady energy
Meal prep
Meal Prep
Plan ahead, hit your goals
Personal Information
Biological sex
Age
Weight
Height
Activity level
Goal
—
BMR (kcal/day)
—
TDEE (kcal/day)
—
Daily target
—
BMI
Recommended macronutrient breakdown
Protein foods
🥩
Protein: The Foundation
Aim for 1.6–2.2 g of protein per kg of body weight to preserve and build muscle mass, regardless of your goal.
Hydration
💧
Stay Hydrated
Drink at least 35 ml of water per kg of body weight daily. Adequate hydration supports normal physical and cognitive function. Individual needs vary based on activity and health status.
Meals
⏱
Meal Frequency
Spread 3–5 meals evenly throughout the day to stabilize blood sugar, reduce cravings and support consistent energy levels.
Sleep
😴
Sleep & Recovery
Sleep quality may influence appetite and energy levels. Most adults benefit from 7–9 hours of sleep. Individual needs vary.
Frequently Asked Questions
Did you know?
Your BMR accounts for 60–75% of total daily calorie burn — even at rest.
A 500 kcal daily deficit is commonly used as an estimate for gradual weight loss, but real results vary based on water weight, adherence, metabolism and activity.
Muscle tissue uses more energy at rest than fat tissue, but total daily calorie burn depends on many factors including body size, activity and genetics.
Protein has a higher thermic effect than carbohydrates or fats, meaning the body uses more energy to digest it. The exact effect varies by person and meal composition.
The Mifflin-St Jeor equation is a widely used method for estimating resting metabolic rate. Results are estimates only — individual needs may vary significantly.
BMI Classification
Underweight< 18.5
Normal weight18.5 – 24.9
Overweight25.0 – 29.9
Obese≥ 30
120+ Foods

Glycemic Index Database

The glycemic index (GI) measures how fast a food raises blood sugar. Low GI foods cause slower, steadier rises — ideal for energy and weight management.

Grains
Grains & BreadGI: 37–95
Fruits
FruitsGI: 10–76
Vegetables
VegetablesGI: 10–82
Dairy
DairyGI: 0–57
Proteins
Proteins & NutsGI: 0–35
Sweets
SweetsGI: 0–95
Low< 55 — slow glucose release, preferred choice
Medium55–70 — moderate impact
High> 70 — rapid blood sugar spike
All
Grains & Bread
Fruits
Vegetables
Dairy
Proteins & Nuts
Sweets
Beverages
Food GI Level Kcal / 100g Carbs / 100g
* GI values may vary depending on ripeness, cooking method, and food combinations. Values are evidence-based averages. Source: International Tables of Glycemic Index (Sydney University).
🌿
Choose Low GI
Low-GI foods may help some people maintain steadier energy and manage appetite as part of an overall balanced diet. Individual results vary.
🧪
Glycemic Load Matters
GI alone ignores portion size. A watermelon has high GI (76) but a low glycemic load per serving — context always matters.
🥗
Combine Wisely
Adding protein, fat or fiber to a meal may help moderate the overall glycemic response. Effects vary by individual.
GI Quick Tips
Cooking pasta "al dente" lowers GI by ~10 points vs. well-cooked.
Cooling cooked starchy foods may increase resistant starch content, potentially affecting digestibility.
Some acidic ingredients such as vinegar or lemon juice may affect post-meal glucose response, but results vary and they should not be used as medical treatment.
Whole intact grains often have a lower GI than more processed grain products, but values vary by food and preparation method.
7-Day Plan

Your Personalized Meal Plan

Generate a complete weekly meal plan tailored to your calorie target, diet type, and meal frequency preferences.

Balanced meal
Balanced
All macros, flexible
Low carb bowl
Low-Carb
High fat, ketogenic
High protein meal
High Protein
Muscle focused
Vegetarian meal
Vegetarian
Plant-based
Mediterranean
Mediterranean
Heart-healthy
Plan Configuration
Daily calorie target
Diet type
Meals per day
Meal Planning Tips
Prep proteins on Sunday (boiled eggs, grilled chicken) to simplify weekday meals.
Include a protein source in every meal to control hunger for 3–5 hours.
Some people prefer larger meals earlier in the day, but meal timing should fit your schedule, appetite and health needs.
Batch cooking 2–3 recipes covers 5 days with minimal daily effort.
8 Diet Programs

Choose Your Diet Program

Select a diet, enter your details, and get a personalized 7-day meal plan with weekly weight loss projections.

Select Your Diet Program
Current weight (kg)
Target weight (kg)
Daily calories
Meals per day
Select a diet

Choose a diet program from the left to see detailed information, principles, and expected results.

About Us

Built for Everyday Nutrition

FytFree was created for people who search for simple nutrition calculators and diet tips but often find paywalls, subscriptions or complicated apps. Our goal is to keep basic wellness tools free, simple and easy to understand.

Our Mission

FytFree provides free, easy-to-use nutrition tools based on commonly used scientific formulas and public nutrition references. We believe good nutritional guidance should be accessible to everyone — regardless of budget or technical background.

FytFree provides free nutrition calculators, calorie tools, macro guides and diet tips. Calculator inputs are processed locally in your browser where possible. Basic technical data may be processed by our hosting and advertising partners as described in our Privacy Policy. FytFree is available at mynutrafyt.com. We are not a medical provider. Our content is educational and general.

The calorie calculator uses the widely used Mifflin-St Jeor equation, a commonly referenced formula for estimating resting metabolic rate. Results are estimates and individual needs may vary. Glycemic index data is sourced from the International Tables of Glycemic Index published by the University of Sydney.

Disclaimer

FytFree provides general nutrition information for educational purposes only. The tools and information on this website are not intended as medical advice and should not replace consultation with a qualified healthcare professional, registered dietitian, or physician. Always seek professional medical advice before making significant changes to your diet, especially if you have a pre-existing medical condition.

Contact

For questions, feedback, or partnership inquiries, please reach out at:
contact@mynutrafyt.com

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