Daily Calorie Calculator
Find your BMR and TDEE with the Mifflin-St Jeor equation, then see exactly how many calories to eat for fat loss, maintenance, or lean gains.
Open calculator →Free Weight-Loss Tools
Calculators that do the math for you — so you can stop guessing and start prepping. All free, no account needed, and they work on your phone in the grocery aisle.
Why tools, not just articles? Knowing that you should eat in a deficit is easy. Knowing your numbers — and having a grocery list that matches them — is what actually moves the scale. These five tools are built to work together: timeline → calories → protein → macros → shopping list.
Macro Calculator
Turn any calorie target into grams of protein, carbs, and fat. Balanced, high-protein, low-carb, keto, or your own custom split.
Open calculator →Grocery List Generator
Enter your current and goal weight, pick a diet, and get a shopping list scaled to your portions and household. Print or copy it.
Open generator →Weight Loss Timeline Calculator
How long will your goal actually take? Get a realistic week count, a finish date, your daily calorie target, and a month-by-month projection.
Open calculator →Protein Intake Calculator
Get your daily protein target in grams from your weight, body fat, activity, and goal — with a per-meal split and food equivalents.
Open calculator →Portion Size Converter
Turn palm, fist, and thumb measures into grams, ounces, and calories for the foods you prep — with a fit check against your calorie target and a weekly container count.
Open converter →Meal Prep Cost Calculator
Enter your weekly grocery spend and servings prepped to see your true cost per meal — and what you save against takeout per week, month, and year.
Open calculator →Daily Water Intake Calculator
Get your daily hydration target in liters, cups, and bottles from your weight, workout time, and climate — plus a food-water table and a pre-meal water plan.
Open calculator →Daily Fiber Intake Calculator
Get your daily fiber target in grams from your calorie intake, age, and sex — with a per-meal split, high-fiber food equivalents, and a gentle ramp-up plan.
Open calculator →BMI Calculator
Get your body mass index, its CDC category, and your personal healthy weight range — with the distance to that range and an honest look at what BMI misses.
Open calculator →Body Fat Calculator
Estimate your body fat percentage with the U.S. Navy tape method — plus fat mass, lean mass, its ACE fitness category, and measurement tips that keep the number honest.
Open calculator →Calorie Burn Calculator
See how many calories any workout actually burns — from your weight, the activity, and duration — with a weekly total and an honest look at exercise's role in weight loss.
Open calculator →Intermittent Fasting Calculator
Turn your real wake and bedtime into a 16:8, 18:6, or 14:10 eating-window schedule — with a fasting timeline, a what-breaks-a-fast list, and the honest evidence.
Open calculator →Weight Loss Progress Calculator
Enter your starting, current, and goal weight to see your progress percentage, whether your weekly pace is in the safe 0.5-1% band, a plateau check, and your projected finish date.
Open calculator →Frequently asked questions
Which calculator should I use first?
Start with the Weight Loss Timeline Calculator if you want to know how long your goal will take, or the Calorie Calculator if you already know your daily target. Use the Protein Intake Calculator to turn your body weight into a daily gram target, then send your numbers to the Macro Calculator. The Portion Size Converter turns your plate into grams and calories without a food scale, and the grocery list is scaled to your goal weight. The Meal Prep Cost Calculator then tells you what the whole plan costs per meal, the Water Intake Calculator sets your daily hydration target alongside it, and the Fiber Intake Calculator closes the loop with a satiety target in grams, while the BMI Calculator shows where you stand and the Body Fat Calculator checks that the pounds you're losing are the right ones, while the Calorie Burn Calculator prices your workouts in meals — honestly — and the Intermittent Fasting Calculator builds an eating window around your actual wake and bedtime, while the Weight Loss Progress Calculator keeps score once you're underway.
How accurate are these estimates?
The math (Mifflin-St Jeor BMR, TDEE multipliers, macro gram conversions) is standard and reliable for planning. Real-world burn varies by a few hundred calories, so treat the output as a starting point and adjust based on the scale over 2–3 weeks.
Is there a safe weekly weight-loss pace?
A generally safe, sustainable rate is about 0.5–1% of your body weight per week. The grocery generator flags timelines faster than that so you can plan a pace you can actually stick to.
Do I need to create an account?
No. Every tool runs in your browser and nothing is saved on our servers. For the newsletter and free 7-day plan, that's a separate optional sign-up.
Can I put these on my own site?
Yes — each tool has an "embed" snippet with an iframe and a credit link back to Prep & Lose. It's a free, hosted widget you can drop into a blog post or resource page.
Prefer done-for-you plans?
Grab the free 7-Day Meal Prep Plan — full recipes, macros, and a grocery list, prepped in under 2 hours on Sunday.