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Your calories, macros and meals, all worked out.

Find your numbers in seconds with free, no-sign-up calculators, then turn them into real food with recipes and 7-day meal plans built to match. No guesswork, no accounts, just clear answers.

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Illustration of healthy foods with nutrition data

Calculators

Free, instant tools for the health numbers that matter most. Each one uses a recognised, published method and explains what your result means, so you get answers you can actually trust and act on.

TDEE & Macros Daily calories and your protein, carb and fat split. Macro Calculator Protein, carbs and fat, with adjustable splits. BMR The calories your body burns at complete rest. BMI Body mass index and what the range means. Ideal Weight A healthy weight range for your height. Protein How much protein you need each day. Water Intake Daily water target from your weight and activity. Body Fat Estimate body fat with a tape measure. Calorie Deficit Plan weight loss at a pace that suits you. One-Rep Max Estimate your 1RM and training loads. Calories Burned Calories burned during exercise, by activity.

Food comparisons

Two foods, side by side, with the numbers that actually matter. See how they differ on calories, protein and key nutrients, and which one fits your goal.

Greek Yogurt vs Skyr Cottage Cheese vs Greek Yogurt Oat Milk vs Almond Milk Chicken vs Turkey Brown Rice vs Quinoa Chickpeas vs Lentils

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Recipes

High-protein, low-calorie and balanced recipes with full nutrition for every dish, so you can match your meals to your numbers.

Grilled Chicken & Quinoa Bowl Grilled Chicken & Quinoa Bowl 480 cal · 45g protein Baked Salmon with Roasted Vegetables Baked Salmon with Roasted Vegetables 440 cal · 38g protein Greek Yogurt Protein Bowl Greek Yogurt Protein Bowl 320 cal · 28g protein
Browse all recipes → See 7-day meal plans →

Food lists

Ranked lists of the best foods for each goal, built from our database of 210 foods with the numbers per 100g and per serving.

High-Protein Foods 100 foods High-Fibre Foods 77 foods High-Protein High-Fibre 41 foods High-Protein Snacks 80 foods Low-Calorie Foods 123 foods Gut Health Foods 30 foods

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From the blog

Clear, practical guides on calories, protein and eating well, written to help you get more from the calculators and recipes.

High-Protein, High-Fibre Eating: The Complete Guide Why protein and fibre are the two nutrients worth building your meals around, how much of each you need, the best foods for both, and how to put it all together. Read more → High-Protein Snack Ideas (Easy and Filling) Easy high-protein snack ideas, sweet and savoury, from cottage cheese ice cream to protein energy balls. Simple ways to hit 15 to 20g of protein between meals. Read more → The 40-40-20 Diet: Macros Explained (with Meal Ideas) What the 40-40-20 macro split means, who it suits, how to calculate your numbers, and easy high-protein meal and breakfast ideas that fit the ratio. Read more →

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Frequently asked questions

Are the calculators free?

Yes. Every calculator on welanutria is completely free and works instantly in your browser, with no account or sign-up required.

How accurate are the results?

Each tool uses a recognised, published method and we tell you which one. Results are estimates with a stated margin of error, meant as a practical starting point rather than a precise measurement.

Is welanutria medical advice?

No. welanutria provides general information and estimates only. It is not a substitute for professional medical or dietary advice.

Do I need to create an account?

No. There are no accounts and nothing to sign up for. Just open a calculator and use it.