Free online nutrition calculator
Calorie, BMI, and body fat calculator
Calculate your BMI, ideal body weight, daily calorie needs, protein target, and estimated body fat percentage with this free online health snapshot calculator.
Body & lifestyle
Use feet and inches (inches 0–11). Both fields remain on one row.
Sedentary — little or no exercise (multiplier 1.2) • Lightly active — some daily movement, light exercise 1–3x/wk (multiplier 1.375) • Moderate — training or active days most weeks (multiplier 1.55) • Active — regular structured exercise (multiplier 1.725) • Very active — almost daily intense training (multiplier 1.9)
Body fat %
Waist and neck in cm; hip as well.
Why use this calorie & BMI calculator?
Whether you are searching for a calorie calculator, a quick BMI check, or ballpark protein for weight loss, this page pulls it together so you do not have to jump between tools. It is useful if you want a healthy diet plan for weight loss and need a starting daily calorie range—not a crash diet, but a realistic baseline.
If you eat Pakistani food and want a diet plan for weight loss that fits roti, daal, and family meals, numbers alone are not enough. Use this calculator to orient yourself, then book an online dietitian in Pakistan for portions, timing, and follow-up—especially for PCOS, diabetes, or postpartum goals.
- BMI, IBW (ideal body weight), and a daily kcal target from your age, activity, and goal.
- Protein, carbs, and fats from your target calories—plus water intake.
- Body fat % when you add waist and neck (and hip if you are female).
Want a real eating plan—not just numbers?
Book a premium consultation for a clear meal plan with Pakistani food options, follow-up, and support from Dietitian Zartasha Khalid.