Free Nutrition Tools & Calculators
Use Trofia's free nutrition tools to estimate calories, protein, hydration, macros and other everyday health measurements. Each calculator is designed as a practical starting point, not a medical diagnosis.
Calculate something useful, then connect the result with Trofia diet planning, meal tracking, hydration and healthy recipes.
Calorie Calculator
Estimate BMR, maintenance calories and a daily calorie target from age, height, weight and activity.
Calculate calories →Protein Calculator
Estimate daily protein needs from body weight and selected activity level.
Calculate protein →Water Intake Calculator
Get a simple daily fluid guide based on weight, activity and weather.
Calculate hydration →Indian Food Calorie Calculator
Estimate calories in common foods such as rice, roti, dal, idli, dosa, paneer and more.
Check Indian food calories →BMI Calculator
Calculate adult BMI from height and weight and view the standard screening categories.
Calculate BMI →Macro Calculator
Convert your calorie target into estimated protein, carbohydrate and fat grams.
Calculate macros →Calorie Deficit Calculator
Calculate a daily calorie target from estimated maintenance calories and a selected deficit.
Calculate deficit →Fiber Calculator
Estimate a daily fiber reference from your calorie intake.
Calculate fiber →Waist-to-Height Ratio
Calculate WHtR from waist circumference and height.
Calculate WHtR →Choose your nutrition path
🇮🇳 Indian Diet Plans
Explore practical Indian-friendly nutrition planning.
Explore Indian diets →📉 Weight Loss
Explore an Indian diet plan built around practical weight-loss planning.
View weight-loss guide →📅 7-Day Plan
Use a flexible seven-day Indian meal planning framework.
View 7-day plan →🥬 Vegetarian Plan
Explore practical Indian vegetarian meal planning.
View vegetarian plan →💪 High Protein
Explore protein-rich Indian vegetarian and non-vegetarian meals.
View high-protein guide →📊 Meal Tracking
Turn your nutrition plan into an everyday tracking routine.
Track your meals →How to use Trofia tools
1. Calculate. Use a tool to get a general estimate based on the information you enter.
2. Plan. Connect the result with an appropriate diet or nutrition routine.
3. Track. Record meals, hydration and progress so your routine becomes easier to review.
4. Adjust. Use your real-world progress and, where appropriate, professional guidance to make changes.
Why use calculators as starting points?
Nutrition calculators can make numbers easier to understand, but they cannot capture every factor that affects an individual.
Results can vary with body composition, activity, food choices, health circumstances and measurement methods. Treat the results as estimates rather than exact prescriptions.