The number you need, with the reasoning behind it
Nutrition Desk turns the published US and WHO reference figures into worked calculators: enter a few inputs, get a target, and read exactly how it was derived. No account, no tracking cookies, no third-party advertising.
Calculators
CalculatorBMI CalculatorWork out your body mass index in metric or US units and see where it lands.
CalculatorBMR and TDEE CalculatorEstimate your resting energy burn and your total daily calorie need.CalculatorMacro CalculatorTurn a calorie target into gram targets for protein, fat and carbohydrate.
CalculatorProtein Goal CalculatorA daily protein target from your body weight and how active you are.
CalculatorFibre Target CalculatorHow much fibre to aim for, by age and sex, and how that compares to a typical intake.CalculatorAdded Sugar Limit CalculatorYour upper limit for added sugar at your calorie level, in grams and teaspoons.CalculatorSodium CheckerCheck a day's sodium against the 2,300 mg upper limit and see your salt equivalent.CalculatorAlcohol Unit CalculatorStandard drinks per week from what you actually drink, against low-risk limits.Reference guides
ReferenceBMI: What It Means and Its LimitsWhat body mass index actually measures, the standard BMI categories, and why the number is a starting point, not a verdict.ReferenceBMR and TDEE: How Your Daily Calorie Needs Are CalculatedThe difference between basal metabolic rate and total daily energy expenditure, and the equations used to estimate the calories you actually need each day.ReferenceHow to Set Your MacrosA plain, step-by-step way to set your carbohydrate, fat, and protein targets from a calorie goal, using the U.S. Dietary Guidelines ranges.ReferenceProtein Goal Per DayHow much protein an adult actually needs, the minimum recommended amount, when you may need more, and how to figure out your own daily target in grams.ReferenceFiber Goal and How to Hit ItThe daily fiber target in grams for adults, why it matters, and practical ways to reach that number with ordinary foods.ReferenceDaily Vitamins and Minerals: A Quick ReferenceA plain-language reference to the vitamins and minerals most U.S. adults should pay attention to, how Daily Values work, and who may need more.ReferenceHow to Read a Nutrition Facts LabelA walk through the Nutrition Facts label: serving size, Daily Value percentages, and the fat, sodium, sugar, and fiber numbers that actually matter.ReferenceThe Upper Limit for Added SugarWhat counts as added sugar, the calorie-based limits the U.S. and WHO recommend, and practical ways to stay under them.ReferenceSodium and Blood Pressure: The Numbers That MatterThe daily sodium targets, the blood pressure numbers to know, and how the two connect in everyday eating.ReferenceAlcohol Units and Low-Risk LimitsWhat a standard drink or unit actually is, the low-risk limits for men and women, and how to keep track of your intake.The content on this site is for general educational purposes and reflects widely published public health guidance. It is not a substitute for professional medical advice, diagnosis, or treatment. Always talk with a qualified healthcare provider before changing your diet, starting a supplement, or making a major dietary change, especially if you have a medical condition.