About FytFree

FytFree provides free, evidence-based nutrition and fitness tools designed to help people make informed decisions about their diet and exercise. We believe that good nutritional guidance should be accessible to everyone — regardless of budget, technical background or location.

Every tool on this site is free to use, requires no signup and has no paywall. The site is supported by advertising, which allows us to keep all calculators, guides and educational content open to everyone.

FytFree is built for healthy adults who want practical, clear guidance on nutrition and fitness — without the noise. Whether you're calculating your daily calorie target for the first time, comparing diet approaches, looking up the glycemic index of a food, or building a weekly meal plan, our tools are designed to give you a useful starting point.

Our typical users include people starting a weight loss journey, gym beginners planning their nutrition, home cooks looking for nutritional data, and anyone curious about how their diet stacks up against evidence-based recommendations. We also serve fitness enthusiasts who want quick macro calculations and walking or workout plans without downloading yet another app.

Most nutrition information online falls into two categories: oversimplified clickbait or paywalled professional tools. We wanted to create something in between — tools that are genuinely useful, grounded in established science, and explained clearly enough that you understand what the numbers mean and why.

Too many calorie calculators show you a number without explaining the formula behind it, the margin of error, or what to do with the result. Too many diet guides promise dramatic results without mentioning that adherence and consistency matter more than the specific approach. FytFree aims to be transparent about both the value and the limitations of every tool we offer.

FytFree tools are designed to do one thing well: give you a useful starting point. They are not magic numbers, and they cannot replace personalised guidance from a healthcare professional. But used thoughtfully, they can save you hours of confusion and help you build a plan that actually fits your life.

If you are starting weight loss: the Calorie Calculator estimates your maintenance and a sustainable deficit. The Calorie Deficit Calculator turns that into a weekly timeline. The Protein Calculator helps you protect muscle while you lose fat.

If you want to eat better without obsessing over numbers: the Glycemic Index Database shows how 160+ foods may affect blood sugar. The Food Search tool returns nutrition data for any food. The Meal Plan Generator builds a flexible week of meals.

If you want to move more: the Walking Plan Generator and Workout Planner create gradual routines based on your starting point. The Steps to Calories tool estimates daily expenditure from your step count.

Every tool is paired with educational content in our Guides and Workouts sections. The numbers are only half the picture — understanding how to use them is the other half.

Calm, not aggressive. We avoid before-and-after photos, dramatic promises and "lose 10 kg in 2 weeks" headlines. Sustainable progress is usually slower, less dramatic and more boring than social media suggests — and that is a good thing.

Practical, not theoretical. Calculators give you a number, but our guides explain what to do with it in real life — when you eat out, when weekends derail you, when the scale stalls for three weeks. Real-world friction is where most plans break.

Honest about limitations. Every result is an estimate. Every formula has a margin of error. Every diet works for some people and not others. We say all of this explicitly, because pretending otherwise wastes your time.

No data collection. Your calculator inputs stay in your browser. We do not store, track or share what you weigh, how many calories you eat or what your goals are. The site is supported by display advertising only.

Every calculator on FytFree uses publicly available, peer-reviewed formulas. Our primary references include:

Calorie calculations: The Mifflin-St Jeor equation (1990), selected because comparative reviews have consistently identified it as among the most accurate for estimating resting metabolic rate in general adult populations.

Protein recommendations: Based on the International Society of Sports Nutrition (ISSN) position stand on protein and exercise, with ranges of 0.8–2.2 g/kg depending on activity level and goal.

Glycemic index data: Sourced from the International Tables of Glycemic Index and Glycemic Load Values, compiled by researchers at the University of Sydney.

Activity and exercise data: MET values from the Compendium of Physical Activities (Arizona State University).

For full details on every formula and data source, see our dedicated How Our Calculators Work page.

All content on FytFree — including articles, guides, FAQ answers and tool descriptions — is written with the following principles:

Accuracy: Claims are based on published research, established formulas and recognised nutritional guidelines. We do not promote fad diets, unproven supplements or exaggerated health claims.

Transparency: We explain the methodology behind every calculator, clearly state that results are estimates, and disclose the limitations of online tools. When evidence is mixed or uncertain, we say so.

Clarity: We write for a general audience. Technical concepts (BMR, TDEE, glycemic index, macronutrients) are explained in plain language with practical examples.

No medical claims: FytFree is an educational resource, not a medical provider. We do not diagnose conditions, prescribe diets or claim that our tools can treat any medical condition. We consistently direct users to consult qualified professionals for personalised guidance.

Privacy: Calculator inputs are processed locally in your browser. No personal health data is sent to our servers or stored in any database.

Nutrition science changes slowly, but it does change. We review FytFree content on a rolling basis:

Articles and guides are reviewed at least once per year, and updated sooner if research changes, public-health guidance shifts, or readers point out specific issues.

Calculator formulas are reviewed whenever a major update to a referenced equation or compendium is published (for example, when the International Tables of Glycemic Index publish a new edition).

Legal and policy pages are reviewed at least once per year and after any change in tracking, advertising or hosting partners.

For the full editorial process, see our Editorial Policy.

If you spot a factual error, outdated reference, broken link or misleading wording on any FytFree page, please tell us. We take corrections seriously.

How to report: email contact@fytfree.com with the specific page URL and what should be changed. Where possible, include a source so we can verify quickly.

We aim to respond to correction requests within 1–2 business days and update content as soon as we have confirmed the source. Read more in our Editorial Policy.

FytFree provides general nutrition and fitness information for educational purposes only. The tools, calculators and content on this website are not intended as medical advice, diagnosis or treatment. They 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 or exercise routine — especially if you have a pre-existing medical condition, take medications that affect metabolism or appetite, are pregnant or breastfeeding, have a history of eating disorders, or are under 18 years of age.

Read our full Medical Disclaimer.

For questions, feedback, bug reports, content corrections or partnership inquiries:

contact@fytfree.com

We typically reply within 1–2 business days. For more details, visit our Contact page.