Keto, intermittent fasting, zone diet, and structured diet calculators. Browse our free diet plans tools below — all calculators are instant, accurate, and require no sign-up.
Anti-Inflammatory Diet Score Calculator — Calculate your Dietary Inflammatory Index (DII) score based on daily food intake. Assess whether your diet promotes or reduces chronic inflammation.
Calorie Cycling Calculator — Create a zig-zag calorie plan with variable daily intake while keeping your weekly average on target. Compare flat vs. cycled approaches.
Carb Cycling Calculator — Plan your high, medium, and low carb days around your training schedule. Redistribute weekly carbs for optimal performance and fat loss.
DASH Diet Score Calculator — Calculate your DASH Diet Adherence Score based on daily food group servings. Assess how well your diet follows the NIH-recommended DASH eating plan.
Fasting Calorie Burn Calculator — Estimate energy use over a fasting window using BMR, duration, activity, and broad phase assumptions. Includes an illustrative breakdown of total calories and fat-linked energy.
Intermittent Fasting Window Calculator — Plan a daily time-restricted eating schedule with standard or custom fasting windows. Generates eating and fasting times plus simple meal-time suggestions for routine planning.
Keto Macro Calculator — Calculate your ideal ketogenic diet macros — fat, protein, and net carbs — based on your TDEE, activity level, and body composition goals.
Mediterranean Diet Score Calculator — Calculate your Mediterranean Diet Adherence Score using the Trichopoulou scale. See how closely your eating pattern matches a widely studied Mediterranean-style diet.
Refeed Day Calculator — Plan strategic refeed days to boost leptin and metabolic rate during a diet. Calculate carb increases with proportional fat reductions.
Reverse Dieting Calculator — Plan a gradual calorie increase after dieting to restore metabolism without rapid fat gain. Generate a week-by-week reverse dieting timeline.
WW Points Equivalent Calculator — Estimate the points value of foods using a simplified formula based on calories, saturated fat, sugar, and protein. Unofficial estimate for educational purposes.
Zone Diet Block Calculator — Calculate your Zone Diet macros and daily block prescription based on body weight, activity level, and the 40/30/30 Zone ratio system.