Know your numbers without overthinking them. Five simple tools to help you plan meals, understand your needs, and find your everyday rhythm.
Free to useNo account neededMade for everyday life
Your numbers. Your starting point.
Estimate daily energy and explore a macro split that suits your routine.
Your daily estimate
—kcal / day
Maintenance estimate
—g
Protein
—g
Carbs
—g
Fat
Resting energy · BMR
— kcal
Daily energy · TDEE
— kcal
Inputs changed. Calculate again to update this result.
Mifflin–St Jeor equation. Rounded macro grams can differ slightly from the calorie total. This estimate is a starting point, not a prescription.
Build a better everyday blend.
See an approximate nutrition breakdown before you reach for the blender.
Your smoothie
—kcal
For one recipe with the portions selected
—g
Protein
—g
Total carbs
—g
Fat
Fiber
— g
Net carbs · carbs minus fiber
— g
Inputs changed. Calculate again to update this result.
No blood-sugar or glycemic-load prediction is made. Nutrient values are approximate and energy may differ from rounded macro totals.
One measure. A little context.
Calculate adult BMI and an optional waist-to-height ratio.
Your adult BMI
—
Adult reference category
Weight at BMI 18.5–24.9
—
Waist-to-height ratio
Not entered
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The reference interval is a mathematical range, not your personal ideal weight. Body composition, medical history and other factors matter.
Make room for your daily drinks.
Turn a total-water reference into a simple, adjustable drinks plan.
Your drinks planner
—liters / day
Illustrative amount from drinks, after your food assumption
250 ml cups
—
Water assumed from food
—
Total-water reference
—
Your extra drinks
—
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Includes water and other drinks. An adequate-intake reference is not an exact requirement for every person. No sodium or supplement dose is prescribed.
A clearer view of your eating window.
Plan clock times, including the minutes and the next-day rollover.
Your eating-window plan
—
Next planned eating window
12 h fasting / 12 h eating window
Finish eating
—
Next window length
—
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This tool adds hours to a clock time. It cannot predict ketosis, fat loss or individual metabolic changes. Daylight-saving changes are not modeled.
Understand the estimate
Clear formulas, readable results, useful context.
Keep your numbers close
Save a result on this device when you choose.
Build a little knowledge
Plain-language guides, with sources you can check.
The everyday essentials
A little knowledge goes a long way.
Start with the basics. Make room for what works in your real life.
Your body uses energy at rest and as you move. A calculator brings those pieces together; your actual needs can differ.
Read the basics
We use Mifflin–St Jeor: 10 × weight in kg + 6.25 × height in cm − 5 × age, then add 5 for the male coefficient or subtract 161 for the female coefficient. Multiplying resting energy by an activity factor produces the daily estimate.
Activity factors are broad assumptions. The optional 10% adjustment and macro ratios are planning examples, not a treatment plan. Avoid treating a single number as an exact daily requirement.
Protein and carbohydrate use 4 kcal per gram; fat uses 9. Gram values are rounded, so their energy total can differ slightly.
BMI relates weight to height. It is one screening measure, alongside your history, body composition and other health information.
Read the basics
BMI equals weight in kilograms divided by height in meters squared. For adults 20 and older, reference categories are below 18.5, 18.5 to below 25, 25 to below 30, and 30 or above.
These categories do not diagnose disease or measure muscle and fat separately. The weight interval shown simply reverses the BMI formula for 18.5–24.9. It is not a personalized target.
The optional waist-to-height ratio divides waist by height in the same unit. We display the ratio without diagnosing visceral fat or assigning a risk category.
Drinks are only part of total water intake. Meals contribute water, and your routine changes what a useful plan looks like.
Read the basics
EFSA lists total-water adequate intakes of 2.0 liters for adult females and 2.5 liters for adult males under moderate conditions. These references include water in food and all beverages.
Our planner subtracts the food contribution you choose, then adds any extra drinks you enter. The default 20% food assumption is editable. Extra drinks are your input, not a calculated exercise requirement.
Heat, activity, pregnancy, breastfeeding and health conditions can change needs. Follow your clinician's guidance if you have been told to limit fluids.
It estimates energy needs from a population equation and a broad activity factor. It cannot measure your metabolism or know your medical history. Use the result as context, and discuss personal nutrition changes with a qualified professional when appropriate.
Why do my smoothie numbers differ from a label?
Our ingredient table uses approximate values for the portions shown. A different brand, scoop or fruit size changes the result. Package labels and weighed portions are better for precise tracking. We do not infer glycemic load from carbohydrate grams alone.
Are my measurements saved or sent anywhere?
Calculator inputs are processed in your browser. Only results you explicitly save and your theme preference are stored on this device. The site also uses Google AdSense, whose advertising services have separate data practices explained in our Privacy Policy.
Does the fasting planner predict ketosis or weight loss?
No. It adds the selected number of hours to your last-meal time and labels the next day when needed. It cannot predict metabolic changes or decide whether fasting is appropriate for you.
Can I use these tools with a medical condition?
These are general educational tools for adults, not personalized care. Get individual advice for pregnancy, breastfeeding, medication-related needs, kidney or heart conditions, fluid restrictions, eating disorders, or recovery from surgery. Children and teens need age-appropriate assessment.
Your little notebook.
The last eight results you chose to save. This device only.
No saved results yet. Calculate, then choose Save result.
A note on your health. Tasteea is an independent educational project. These tools provide estimates and planning examples; they do not offer diagnosis, individualized nutrition therapy or medical advice. They have not been presented as clinically validated tools. For questions about your health or treatment, speak with a qualified healthcare professional.
Tasteea is an independent educational nutrition project offering free calorie, macro, smoothie, adult BMI, hydration and eating-window tools. We aim to make the assumptions visible and the results easy to understand.
How the tools are made
Energy estimates use Mifflin–St Jeor, adult BMI follows CDC reference categories, and the water planner starts with EFSA total-water references. Activity factors, macro preferences and smoothie values are approximate planning inputs. They are not a substitute for an assessment by a registered dietitian or physician.
Contact and corrections
For feedback, corrections or business inquiries, email tasteea7@gmail.com. Source links appear in the guide sections. No professional credential or clinical review is implied.
Updated: November 2, 2026.
Calculator data and local storage
The calculator code processes your entries locally. It does not send those entries to a Tasteea database. Theme settings and results you explicitly save are stored using browser localStorage on this device. You can clear saved results using Clear all, or remove site data in your browser. Other people using the same browser profile may see saved results.
Advertising and hosting
Google AdSense may use cookies, local storage, web beacons and identifiers to deliver, measure and personalize advertising subject to applicable choices. Google Blogger hosts the site and may process technical request data. Tasteea does not control all data processed by these third parties. See how Google uses data on partner sites and Google's Privacy Policy.
Your choices
Use the consent message shown in your region, Google Ad Center, or browser settings to manage available choices. External links have their own privacy practices. Emailing us shares the information you include in your email.
Use these tools for personal educational reference. Outputs are estimates based on the inputs, assumptions and formulas described on the site. We do not promise medical outcomes or continuous availability.
Use and accuracy
Check important information independently. Do not use the tools to diagnose a condition, prescribe treatment or replace professional advice. Do not interfere with the site's operation or misuse its advertising.
Tasteea provides general educational estimates for adults. No physician-patient or dietitian-client relationship is created. Calculators cannot assess medical history, laboratory results, medications or individual treatment needs.
When to seek individual advice
Consult a qualified clinician before changing nutrition or meal timing if you are pregnant or breastfeeding, under 20, recovering from surgery, have kidney or heart disease, diabetes, an eating-disorder history or fluid restrictions, or take medications affected by diet or fasting.
The water planner does not prescribe electrolyte supplements. The BMI tool does not diagnose disease or measure visceral fat. The fasting planner does not predict ketosis or recommend a fasting protocol.