MacroNavigator is a free all-in-one health platform built for every diet, every goal, every body — no account needed.
What is MacroNavigator?
Science-backed calorie calculations, meal recipes for every diet, AI-powered food lookup, gender-specific workouts, hydration tracking, calorie burn estimates, supplement guides and healthy swap ideas — all free.
10
Tools in one platform
9
Diet categories
AI
Powered food tracker
🔢
Calorie Calculator
Metric or imperial. Three calorie targets with full macro breakdowns.
🍽️
Meal Ideas
Halal, Vegan, Keto, Mediterranean, Paleo + smoothies — full recipes.
🤖
AI Food Tracker
Type any food and get instant macro breakdowns.
💪
Workout Guide
Clickable body diagram — tap a muscle to see exercises for male or female.
📊
BMI & Health
BMI calculator with personalised tips to reach a healthy range.
💡
Nutrition & Supplements
Evidence-based tips plus a full supplement guide.
💧
Hydration Calculator
Get your daily water target based on weight and activity.
🔥
Calorie Burn Estimator
Pick an activity and duration to estimate calories burned.
🔄
Healthy Swaps
Smart food swaps to cut calories without sacrificing taste.
⚠️ Disclaimer
MacroNavigator provides general health and nutrition information for educational purposes only. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.
Calorie Calculator
Tap any target to see its macro breakdown. Supports metric and imperial.
Tap a target to see its macros
Lose fast
—
−750 kcal · ~0.75kg/wk
Maintain weight
—
Your TDEE baseline
Lose steadily
—
−500 kcal · ~0.5kg/wk
Macros for Maintain weight
—
Protein
—
Carbs
—
Fats
Goal timeline
—
Weeks
—
Recommended
—
Est. change
—
kg/week
Based on Mifflin–St Jeor equation. Minimum 1,200 kcal/day enforced.
Meal Ideas & Drinks
Filter by diet and goal. Tap any meal to see the full recipe.
AI Food Tracker
Type any food, dish, or meal to get instant macro breakdown.
Protein
Carbs
Fats
Workout Guide
Select your gender and a muscle group to see targeted exercises.
BMI & Health Check
Calculate your BMI and get personalised tips to reach a healthy range.
0
UnderweightNormalOverweightObese
Tips
🔵
Below 18.5 — Underweight
Focus on calorie-dense whole foods and resistance training.
🟢
18.5 – 24.9 — Normal weight
Lowest health risk. Maintain through balanced diet and exercise.
🟡
25 – 29.9 — Overweight
A moderate calorie deficit and more movement can help.
🔴
30+ — Obese
Consult a healthcare professional for a personalised plan.
Nutrition & Supplements
Evidence-based tips and a supplement guide to support your goals.
Hydration Calculator
Find out exactly how much water you should drink each day.
0L
per day
Morning
Afternoon
Evening
Spread intake throughout the day. Start with a large glass first thing in the morning. Add 500ml per hour of exercise.
Calorie Burn Estimator
Pick an activity and enter your details to estimate calories burned.
0
kcal burned
Estimate based on MET values. Actual calories vary by fitness level, intensity, and metabolism.
Healthy Swaps
Simple food substitutions that cut calories, improve nutrition, and still taste great.