About Macro & Meals
Free, accurate nutrition calculators and a food database you can actually trust, built and reviewed by a nutrition scientist.
Why I Built Macro & Meals
Hi, I'm Macro & Meals Editorial Team. I hold a doctorate in nutrition from Source verification policy, and I have spent years as a nutrition researcher and practicing nutritionist. Over and over I watched people try to make good food choices using tools that were either locked behind a paywall, stuffed with ads, or quietly wrong about the math. I built Macro & Meals to fix that. Every calculator here uses a formula I can point to in the published literature, and every restaurant guide is built from official nutrition data, not guesswork.
My goal is simple. You should be able to look up a food, run a health number, or plan a meal in a few seconds, understand what the result actually means, and never have to hand over your personal data to do it.
What You Will Find Here
Macro & Meals brings together more than 100 free tools across five areas:
- Restaurant nutrition calculators: Build a real order and see the calories and macros at Starbucks, Chipotle, McDonald's, Subway, and 50 more chains, with data taken from each brand's official nutrition guide.
- Body composition and health: BMI, BMR, TDEE, body fat percentage, ideal body weight, and more, each using a validated clinical or research formula.
- Diet and macro tools: Personalized targets for weight loss, keto, protein intake, and daily carbohydrates, based on your own numbers.
- Vitamins and micronutrients: Daily intake guidance shaped by age, gender, and lifestyle, anchored to recognized reference intakes.
- Pregnancy and specialty: Due date, ovulation, and pregnancy weight gain tools that follow standard clinical dating methods.
How I Keep the Numbers Honest
Accuracy is the whole point, so it gets the most attention. Health calculators are based on peer-reviewed equations and guidance from bodies like the World Health Organization, the National Institutes of Health, and the CDC. Restaurant and food data comes from official brand nutrition guides and public FDA databases. Every calculator on the site has been independently checked: I run the actual formula against known reference values to confirm the output is correct, and inputs are validated so an impossible entry returns a clear message instead of a misleading number.
That said, these are educational screening tools, not a diagnosis. Real nutrition values shift with portion size, preparation, and recipe changes, and your body is more than any single number. For anything that affects your health, treat the result as a starting point for a conversation with a qualified clinician.
Your Privacy Comes First
Everything you type into a calculator is processed in your browser and stays on your device. I do not collect, store, or transmit the health details you enter, and there is no account to create. You can use the entire site without ever handing over personal information.
Who Is Behind the Site
Macro & Meals is led by me, with content written and reviewed against current nutrition science. Tools and data are updated as guidelines and menus change, so what you see reflects the most reliable information I can stand behind. You can read more about my background on my author profile.
Get In Touch
Questions, corrections, or ideas for a tool you wish existed? I genuinely want to hear them. Head to the contact page and reach out.
