Calorie Target, Macronutrient Grams and Daily Water Intake Calculators
Free online daily calorie target, protein/carbs/fat gram split and water intake calculators. Mifflin–St Jeor BMR with activity factors, plus balanced, high-protein, low-carb and keto presets.
Calorie Target
Get your daily calorie target for fat loss, maintenance or muscle gain, plus a realistic goal timeline.
Macronutrients
Turn a calorie target into grams of protein, carbs and fat with four presets or custom ratios and a donut chart.
Water & DRI
Estimate how much water to drink daily from weight, activity and climate, shown in ml, L, fl oz and cups.
Calories to grams
Calorie target, macronutrients and water connect to turn a goal into daily grams.
Four diet presets
Balanced, high protein, low carb and keto in one click, with custom ratios too.
Local, no upload
Sensitive weight, age and goal data stays on your device — no tracking or sign-up.
FinCompute’s nutrition module includes three standalone tools: a daily calorie target based on BMR/TDEE (deficit for fat loss, maintenance, or surplus for muscle gain), a protein/carbs/fat gram split with balanced, high-protein, low-carb and keto presets, and a weight- and climate-based daily water intake. All run locally and can be used directly for meal prep and food logging.
A complete chain from calories to grams
First use the calorie target to find your daily calories, then use macronutrients to split them into grams of protein, carbs and fat, and the water tool to estimate hydration. The three connect but each can also stand alone.
Evidence-based energy balance
TDEE = BMR × activity factor (1.2–1.9), and 1 kg of body fat ≈ 7700 kcal. Losing 0.5 kg/week needs about a 550 kcal daily deficit. The tool computes your daily target from your chosen weekly rate and estimates weeks to a healthy BMI range.
Four macro presets plus custom
Built-in balanced (25/50/25), high protein (35/40/25), low carb (30/30/40) and keto (25/5/70), plus custom ratios for all three macros, with daily grams and a donut chart. Protein and carbs provide 4 kcal/g and fat 9 kcal/g.
Authoritative references and disclaimer
Calorie densities and water intake reference the U.S. National Academies (NASEM) Dietary Reference Intakes and a 35 ml/kg rule of thumb, while macro ratios follow mainstream sports nutrition guidelines. Values are for healthy adults; pregnant, breastfeeding, chronically ill or athletic individuals should consult a registered dietitian.
FAQ
QAre the nutrition calculators accurate?
They use public standards like Mifflin–St Jeor, 7700 kcal/kg and NASEM water guidance, but these are population estimates; individual metabolism and activity vary, so use them for planning.
QHow do the three tools work together?
Use Calorie Target for daily calories, feed that number into Macronutrients for protein/carbs/fat grams, then use Water for hydration — a complete daily eating plan.
QI have a chronic condition or am pregnant — can I use these?
The tools target healthy adults. Diabetes, kidney disease, eating disorders, pregnancy and breastfeeding have special nutrient needs — do not follow the numbers blindly; consult a clinician or dietitian.
QIs my data uploaded?
No. Everything runs in your browser with no backend or analytics, and you can clear records any time from the history panel.