Calculators
Decision-support tools for sizing, cost, capacity, runtime, ownership, and other practical planning questions.
Estimate added sugar consumed from foods and drinks by summing the added sugar in each serving and adjusting for the number of servings. The result is an estimate for the entries you provide, not a dietary target or health assessment.
Estimate UK alcohol units from a drink's volume and alcohol by volume (ABV). This arithmetic estimate does not assess health risk or determine a safe amount to drink.
Estimate daily caffeine intake by adding the caffeine in drinks and other products you consume. Enter each source in milligrams to see your total estimated intake.
Add the calcium from foods and drinks you consume in a day to estimate your total daily intake in milligrams. This simple food log does not assess whether your intake meets an individual target.
Plan a weekly calorie target by distributing your chosen average daily calorie target across higher- and lower-target days. This worksheet assumes the weekly total equals seven times the average daily target.
Estimate a daily calorie target from your maintenance calories and chosen daily deficit. This simple subtraction model does not estimate maintenance needs or account for individual health factors.
Calculate the energy density of a food using its calories and weight. Enter the calories and weight for the same portion to see calories per 100 grams.
Estimate a daily calorie target by adding a chosen surplus to your estimated maintenance calories. This is a simple planning calculation, not a measurement of energy needs.
Estimate a daily carbohydrate target in grams from a chosen share of daily calories. This simple planning estimate uses 4 calories per gram of carbohydrate and does not assess individual nutrition needs.
Estimate the food Calories supplied by a stated amount of carbohydrate using 4 Calories per gram.
Convert a cooking volume amount between common US kitchen measures. Choose a starting unit and a target unit to see the equivalent amount.
Estimate a scaled cooking time from a known recipe time and serving count. This worksheet assumes cooking time changes in direct proportion to servings, which is a rough planning estimate rather than a food-safety guide.
Estimate the cost of one serving by dividing a recipe’s total ingredient cost by the number of servings it makes.
Convert a measured number of US customary cups to milliliters using 1 US cup = 236.588 milliliters.
Calculate the sale price and amount saved on a grocery item from its regular price and discount percentage. Enter the regular price and discount rate to estimate the price before tax.
Convert a temperature in degrees Fahrenheit to degrees Celsius using the standard conversion formula.
Estimate calories from dietary fat using the 9-calorie-per-gram conversion. Enter the grams of fat in a food, meal, or daily intake to see the corresponding energy in kilocalories.
Estimate daily fat grams from a selected share of your daily calorie target, using 9 calories per gram of fat.
Estimate a daily fiber target from an adult energy-intake estimate using a simple 14 grams per 1,000 calories rule of thumb. The result is a planning estimate, not individualized medical advice.
Estimate a weekly grocery budget from household size, planned meals per person, average grocery cost per meal, and a selected planning buffer.
Add the calories from foods and drinks in a meal or day to estimate their combined energy total. Enter each item's calories as listed for the amount you consume.
Estimate a food portion's glycemic load from its glycemic index and available carbohydrate per serving. This is a simplified estimate for comparing portions, not a measure of an individual's blood glucose response.
Estimate food energy from the grams of carbohydrate, protein, and fat in a portion using standard factors of 4, 4, and 9 calories per gram.
Convert an ingredient weight in grams to an estimated volume in US cups using its approximate grams-per-cup density. Choose the ingredient and enter its weight.
Estimate a monthly grocery budget from household size, weekly shopping trips, average spending per trip, and meals planned at home. This worksheet assumes the same average trip cost and shopping pattern each week, using 4.33 weeks per month.
Estimate a simple daily fluid planning target from body weight and planned exercise time. This arithmetic estimate is not a medical hydration recommendation and does not account for climate, health conditions, medications, or individual fluid needs.
Estimate daily carbohydrate, protein, and fat grams from a calorie target and the percentage allocated to each macronutrient. This worksheet assumes 4 calories per gram of carbohydrate and protein and 9 calories per gram of fat.
Multiply the number of meals planned each day by the calories assigned to each meal to estimate planned daily calories.
Estimate the average volume of food each container needs by dividing total planned servings by the number of containers.
Calculate the total grams of one ingredient needed for a meal prep batch by multiplying the number of servings by the ingredient amount per serving.
Estimate net carbohydrates per serving by subtracting dietary fiber and sugar alcohols from total carbohydrates. This simple label-based estimate does not adjust for individual digestion or health needs.
Estimate nutrient density by dividing a food's selected nutrient amount by its calories and scaling the result to 100 calories. The score describes only the selected nutrient and food portion.
Convert a weight in ounces to grams using the standard avoirdupois conversion factor of 28.349523125 grams per ounce.
Calculate what percentage of a nutrient’s daily value is provided by a serving, using the nutrient amount and daily value reference you enter.
Calculate the percentage of starting body weight lost from a starting weight and a later weight. Enter both weights in the same unit.
Scale a recipe's ingredient amount to match the number of portions you want to serve. Enter the recipe's original yield, the desired yield, and the amount of an ingredient used in the recipe. The result is the scaled amount of that ingredient.
Compare grocery unit prices by dividing a package's price by its net weight in ounces.
Calculate the unit price of a grocery item by dividing its total price by its weight in pounds.
Estimate calories supplied by protein using the amount of protein you enter. This simple conversion uses 4 calories per gram of protein and does not estimate your full daily calorie needs.
Estimate a daily protein target in grams from body weight and a selected grams-per-kilogram factor. This is a simple planning estimate, not individualized medical advice.
Scale an ingredient quantity from an original recipe to a target serving count. Enter the ingredient amount in grams and both serving counts to calculate the adjusted amount.
Estimate a recipe's ingredient cost per serving from the amounts used, package prices, and number of servings. Enter ingredient totals in one currency, then divide the combined cost by the servings the recipe makes.
Estimate calories, protein, carbohydrates, and fat per serving from the nutrition totals for a full recipe and the number of servings it makes.
Scale recipe ingredient quantities by comparing the servings you want with the recipe’s original serving count. Enter an ingredient amount to see its scaled quantity.
Calculate the water volume for a chosen amount of uncooked rice using a selected rice-to-water ratio. This volume-based estimate assumes the rice and water are measured in the same unit.
Convert a sodium amount in milligrams to its approximate salt equivalent in milligrams using a factor of 2.5.
Convert a quantity of tablespoons into US cups using 16 tablespoons per cup. Enter a nonnegative amount to see the equivalent volume.
Convert a measured number of tablespoons to an estimated weight in grams by choosing an ingredient and using its approximate grams per tablespoon.
Convert a measured volume in teaspoons to milliliters using the standard cooking conversion of 1 US teaspoon = 4.92892159375 milliliters.
Estimate a daily calorie target for gradual weight loss from age, height, weight, and activity level using the Mifflin–St Jeor equation and a selected calorie reduction. This is a general planning estimate, not medical advice.