Food and drink
Work out calories, protein, fibre and water, and what food labels mean, using UK units and NHS reference intakes.
Featured calculator
Calorie calculator
Your daily calorie needs in stone or kilos, with safe minimums built in. Most people start here.
Work out my caloriesTakes about a minute
Most used
Where most people start
The four food and drink calculators that get the most use.
Protein
TDEESearch
Search food and drink
Only searches the 52 calculators in this topic.
Everything
All 52, sorted into shelves
Grouped by what you want to find out. Every one is in the new design.
Drinks and hydration9
Fuel for sport5
Energy and calories11
Nutrients on the label15
Planning and cooking12
Drinks and hydration
Water, tea, milk, smoothies and what is in your glass.
9 calculators9 in the new design
- Water intakeA realistic daily drinks guide, with extras.Open
- Sugar in drinksDrink sugar in grams and teaspoons.Open
- Energy drink caffeine and sugarCaffeine and sugar in energy drinks.Open
- Alcohol caloriesCalories and units in your drinks.Open
- Milk choice nutritionCompare dairy and plant milks.Open
- Tea and coffee caloriesMilk and sugar in your daily tea and coffee.Open
- Smoothie nutritionFree sugars and 5 A Day in a smoothie.Open
- Electrolyte needs estimatorSalt lost in sweat, and when to replace it.Open
- Sweat lossYour sweat rate from before and after weights.Open
Fuel for sport
For long runs, race day and the meal after.
5 calculators5 in the new design
- Pre workout meal timingWhen to eat before a training session.Open
- Post workout refuelCarbs and protein after training, for your weight.Open
- Marathon carb loadYour carb load in grams a day before a race.Open
- Long run fuelCarbs an hour and gels for long sessions.Open
- Creatine loading scheduleCreatine loading and daily doses, adults only.Open
Energy and calories
Everyday energy, deficits and surpluses.
11 calculators11 in the new design
- CalorieEstimate daily calories for weight loss, maintenance or gain.Open
- BMRResting energy from two formulas, side by side.Open
- TDEEYour everyday energy number, every activity level shown.Open
- Calorie deficitA moderate daily target with safe floors and a realistic pace.Open
- Calorie surplusA gentle surplus for gaining weight or muscle.Open
- Weekly calorie budgetYour week in calories, with room for bigger days.Open
- Meal caloriesAdd up a meal: calories, fat, sugar and salt.Open
- Calories per pound lostThe 3,500 rule against a dynamic model.Open
- Weekend calories reality checkYour real daily average once weekends are in.Open
- Takeaway calorie swapsWhat a takeaway swap adds up to over time.Open
- Calorie densityKcal per gram, from very low to high.Open
Nutrients on the label
Protein, fibre, salt, sugar and the rest of the label.
15 calculators15 in the new design
- MacroCarbs, protein and fat in grams, UK split or higher protein.Open
- ProteinDaily protein from your weight, for your stage of life.Open
- CarbohydrateCarbs in grams, with sugar and fibre alongside.Open
- Fat intakeYour total and saturated fat limits, in grams.Open
- FibreCount your fibre against the 30 g goal.Open
- Salt intakeAdd up salt from labels against the 6 g limit.Open
- Sugar intakeFree sugars in grams and teaspoons against your limit.Open
- 5 A DayCount fruit and veg portions the NHS way.Open
- Saturated fatSaturates from labels against your daily limit.Open
- Food label checkerTraffic light colours from the back of pack.Open
- Vegan protein plannerDaily plant protein and what a meal looks like.Open
- Vegetarian iron estimatorPlant iron against your reference amount.Open
- High protein breakfastProtein in your breakfast against a full meal's worth.Open
- Protein costWhich food gives more protein for your money.Open
- Micronutrient variety scoreA variety score out of 10.Open
Planning and cooking
Plates, packed lunches, batch cooking and the weekly shop.
12 calculators12 in the new design
- Recipe nutrition estimatorPer portion nutrition for your own recipes.Open
- Batch cooking portionsHow many portions your pot makes.Open
- Restaurant meal estimateAdd up a meal out from the menu calories.Open
- Packed lunch builderCheck a lunchbox has a bit of everything.Open
- School lunch nutrition estimatorSugar, salt and fibre in a school lunch by age.Open
- Grocery basket nutrition scoreScore your weekly shop against the Eatwell Guide.Open
- Snack budgetWhat your snacks cost, and what a swap saves.Open
- Intermittent fasting windowPlan an eating window, with a careful check first.Open
- Mindful eating paceTime spent eating, and ways to slow down.Open
- Late night snacking patternYour tea to bedtime gap, explained.Open
- Healthy plate builderCheck your plate balance without counting.Open
- Food waste portion plannerHow much rice or pasta to cook for everyone.Open
Good to know
Where the numbers come from
About these numbers
Guidance, not a diagnosis
Food labels in the UK use kcal and grams per 100g, plus traffic light colours on the front. Our calculators use the same numbers, so you can check a label against your result.
Sources
Where we get them
- NHSHealth A to Z and the NHS BMI calculator
- NICE NG246Overweight and obesity guideline, 2025
- UK Chief Medical OfficersPhysical activity and alcohol guidelines
- SACNScientific Advisory Committee on Nutrition
Last checked 21 October 2026. Each calculator lists its own sources too.
Help
If food feels hard
If eating, weight or food is on your mind a lot, you are not alone. Your GP can help, and Beat has a free helpline on 0808 801 0677 (England, weekdays 3pm to 8pm).
Goals
Got a goal in mind?
Guided plans that walk you through the right calculators in the right order, with NHS guidance along the way.
Reach a healthy weight