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.
Free Diet Plans Calculators
12 toolsKeto, intermittent fasting, zone diet, and structured diet calculators. Browse our free diet plans tools below — no sign-up required.
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.