Know your nutrition,
know your body.
Simplify calorie and macro tracking. Build your own recipes, get per-serving calculations automatically. Follow weekly progress with visual before/after comparisons — at your own pace, ad-free.
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Free Health Calculators
Free calculators for calorie needs, BMI, ideal weight, body fat, water intake, macros and waist-to-hip ratio, built on established scientific formulas.
Calorie Calculator
Find your daily calorie needs and targets to lose, maintain or gain weight.BMI Calculator
Find your body mass index, WHO category and healthy weight range for your height.Ideal Weight Calculator
See your ideal weight for your height with four clinical formulas and the healthy BMI range.Body Fat Calculator
Estimate your body fat percentage from tape measurements with the US Navy method.Water Intake Calculator
Find how much water to drink a day based on your weight, exercise and climate.Macro Calculator
Turn your daily calories and goal into grams of protein, carbs and fat.Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio and the related health risk.
Taste meets
wellness
Most-searched recipes and editor-curated wellness guides — both in one tabbed showcase.
Spaghetti Carbonara
Classic Roman pasta with eggs, pancetta, pecorino, and black pepper. No cream — ever.
Fluffy Buttermilk Pancakes
Light, airy, golden pancakes with crisp edges. Tall stack with maple syrup and butter — the weekend breakfast classic.
Classic Italian Lasagna
Layered pasta sheets with rich meat ragu, creamy béchamel, and stretchy mozzarella. The ultimate comfort dinner.
Stovetop Mac and Cheese
Creamy three-cheese sauce, perfectly al dente macaroni — the ultimate American comfort.
Hearty Beef Stew
Slow-braised beef with carrots, potatoes, and rich red-wine gravy. Comfort in a bowl on cold nights.
Fudgy Brownies
Dense, rich, chocolaty brownies with crackly tops — bakery quality at home.
How Much Protein Per Day?
Daily protein needs by activity, sources, and timing.
BMI: How to Calculate and Interpret
Body Mass Index formula, classification, and limitations.
Basal Metabolic Rate Explained
BMR formulas, factors affecting it, daily calorie needs.
Glycemic Index: A Practical Guide
Low/high GI foods, blood sugar effects, meal-planning.
Best Foods for Weight Loss
Evidence-backed foods that support fat loss.
How to Build Muscle (Hypertrophy 101)
Progressive overload, protein, recovery — the three pillars.
Daily tracking,
weekly change.
Food logging in seconds. Body measurements optional. Results always visible.
Universal food database
A broad, universal food database + your own custom recipes. Wherever you are in the world, find what you eat in seconds, portion it, and log it to your diary.
Portion + yield calculation
"2 eggs", "1 cup milk", "350g cooked meat" — universal portion units and cooking yield in one place.
Before / After
11 body measurements + 2 photos. Date comparator, draggable photo slider. Goal-aware colored differences.
Every meal,
logged in seconds.
A broad food database + community recipes. Save your home-cooked recipe once, add it daily in one click.
- Broad food database + community recipes
- Barcode scanning (OpenFoodFacts fallback)
- Your own recipes + community sharing
11 measurements,
2 photos, 1 story.
Weight alone isn't enough. Waist, hip, arm, leg, chest, neck — a full-body scan for those who want it. Add photos and compare months later with a slider.
- Left/right symmetry auto-copy
- Goal-aware colored diff table
- Before / After draggable slider
Share your recipes
with the community.
Enter your multi-ingredient recipe, write the net weight after cooking, specify servings. Yield and per-serving calories auto-calculated. Optionally share with the community — after admin approval, everyone sees it in search results.
- Raw → cooked yield calculation
- Full recipe / 100g / per-serving modes
- Community sharing + Member Share badge
Most asked: how many calories?
Calories, protein, carbs and fat per 100 g and per serving for everyday foods.
- Banana89 kcal
- Apple52 kcal
- Boiled Egg155 kcal
- White Bread265 kcal
- Whole Wheat Bread245 kcal
- Rice Pilaf130 kcal
- Bulgur Pilaf170 kcal
- Lentil Soup65 kcal
- Ayran (Yogurt Drink)40 kcal
- White Cheese (Feta-style)260 kcal
- Walnut650 kcal
- Almond580 kcal
- Potato77 kcal
- Lahmacun (Turkish Flatbread)220 kcal
- Watermelon30 kcal
- Grape69 kcal
Common questions
Is Kilotaki free?
Yes. Calorie and macro tracking, weight and body measurements, recipes and the calculators are free. We do not show ads.
How many calories should I eat per day?
It depends on your age, height, weight, sex and activity level. Our calorie calculator estimates your basal metabolic rate (Mifflin-St Jeor) and daily energy expenditure, and suggests targets to lose, maintain or gain weight.
How is BMI calculated?
BMI is your weight in kilograms divided by your height in meters squared. The WHO classifies 18.5 to 24.9 as a healthy range. BMI does not tell muscle from fat, so waist size is a useful second measure.
Where do the calorie values come from?
We use USDA FoodData Central for generic foods and Open Food Facts for packaged products. Values are averages and vary by recipe and brand.
Is my data private?
Your data stays in your account and is never sold or shared. For visit statistics we use a cookieless analytics tool running on our own server.
Can I use it as an app on my phone?
Yes. Kilotaki is a web app you can add to your home screen (PWA), with notifications and offline viewing.