Nutrition & Macro Toolkit

Use our free calorie calculator to find your TDEE based on age, weight, height, and activity. Get daily calorie targets for weight loss, gain, or maintenance.

Find your Basal Metabolic Rate — the calories your body burns at complete rest. Uses the Mifflin-St Jeor equation for the most accurate and up-to-date results.

Find the exact calories needed to maintain your current weight. Combines BMR with an activity multiplier to generate a personalized daily maintenance target.

Calculate the optimal calorie deficit for steady, sustainable fat loss. Find how much to reduce your daily intake without sacrificing muscle or energy levels.

Find the right calorie surplus to maximize muscle gain while minimizing fat accumulation. Calculate the lean bulk surplus that fits your training level.

Estimate calories burned during exercise and daily activities. Covers over 50 activities from walking and cycling to weightlifting using MET-based calculations.

Calculate your net calorie balance by subtracting calories burned from calories consumed. Understand your true daily energy balance for better results.

Estimate your lean body mass — the weight of everything except fat. Use it as the foundation for accurate protein targets and body composition tracking goals.

Calculate your ideal body weight using four validated formulas: Hamwi, Devine, Robinson, and Miller. Get a comprehensive estimate based on height and gender.

Calculate your complete macronutrient targets — protein, carbs, and fat — based on your calorie goal, body composition, dietary preference, and fitness goal.

Find your optimal daily protein intake based on body weight, activity, and goal. Research-backed recommendations from 0.7 to 1.2g per pound of body weight.

Determine the right amount of carbohydrates for your diet and goal. Calculates carb targets based on activity, training intensity, and overall calorie needs.

Calculate your daily fat intake for hormonal health and satiety. Meet minimum essential fat requirements while staying within your calorie budget for your goal.

Convert your calorie goal into macro gram targets using splits like 40/30/30, high-protein, or keto. Instantly see how each ratio affects your daily targets.

Build your own macro ratio by setting custom percentages for protein, carbs, and fat. Validates your ratios and translates them into precise daily gram targets.

Plan a high-protein diet with protein at 35–45% of total calories. Best for muscle building and cutting phases. Stay satiated and protect muscle in a deficit.

Calculate macros for a low-carb diet with carbs under 100–150g per day. Covers approaches from moderate carb reduction to strict daily carbohydrate restriction.

Calculate your keto diet macros with carbs at 5% or less of total calories. Ensures you hit the right fat and protein targets to enter and maintain ketosis.

Calculate macros for a balanced 50/25/25 carb/protein/fat diet. Ideal for general health and sustainable eating. Build a flexible long-term nutrition approach.

Calculate weight loss calories and macros. Enter goal weight and timeline to get a safe calorie deficit with macro targets for consistent, sustainable fat loss.

Optimize macros for fat loss while preserving lean muscle. Pairs a moderate calorie deficit with high protein intake to protect your hard-earned muscle mass.

Calculate calories and macros for muscle hypertrophy. Uses a lean bulk surplus and evidence-based protein targets to maximize muscle growth and limit fat gain.

Calculate body recomposition macros for losing fat while gaining muscle. Best for beginners, returning lifters, and those who are starting at a higher body fat.

Plan your cutting phase with precise calorie and macro targets. Lose fat while protecting lean muscle — built for athletes and gym-goers in a calorie deficit.

Plan your bulk with optimized calorie surplus and macro targets for muscle growth. Choose lean bulk or aggressive bulk based on your training stage and goals.

Build a complete maintenance eating plan after reaching your goal weight. Helps you transition from a deficit to maintenance calories without rebounding.

Estimate how long it will take to reach your goal weight based on your current deficit or surplus. Get a realistic timeline with weekly and monthly milestones.

Estimate weekly fat loss from your calorie deficit size. Explore the link between deficit depth, fat loss rate, and how aggressive your cutting phase should be.

Calculate your realistic maximum muscle gain rate based on training experience and gender. Set evidence-based expectations for monthly muscle growth progress.

Calculate how to gradually increase calories after a diet to restore metabolic rate without gaining fat. Build a step-by-step reverse dieting schedule.

Break through a weight loss plateau by recalculating your TDEE and identifying targeted calorie or macro changes. Accounts for metabolic adaptation to dieting.

Plan high-carb refeed days to restore leptin and support thyroid function in a prolonged deficit. Calculate your refeed day calorie and carbohydrate targets.

Calculate the real calorie and macro impact of a cheat meal on your weekly deficit. Find out if your cheat wiped weekly progress or only slowed it slightly.

Design a carb cycling protocol with high, medium, and low carb days aligned to your training schedule. Optimize energy and fat burning throughout the week.

Schedule diet breaks at maintenance calories to restore hormones and adherence in a long cut. Find when to break and for how long based on your deficit history.

Estimate how much your metabolism has slowed from prolonged dieting. Quantify metabolic adaptation to update your calorie targets with realistic expectations.

Plan calorie cycling with higher intake on training days and lower on rest days. Hit your weekly deficit goal while giving each workout session adequate fuel.

Calculate your total weekly calorie budget and distribute it flexibly. Eat more on social days without derailing your weekly deficit or long-term progress.

Adjust your macro targets as body weight and composition change. Recalculate protein, carb, and fat needs based on updated body measurements and progress data.

Divide your daily macro targets evenly or unevenly across your chosen number of meals. Instantly see the protein, carbs, and fat for each meal of the day.

Plan your meals in advance with exact macro targets for each. Supports custom meal names, adjustable macro splits per meal, and daily totals at a glance.

Generate a 7-day meal plan template with daily calorie and macro targets. Plan your week ahead to stay consistent and remove decision fatigue from eating.

Convert your weekly macro targets into a practical grocery list. Recommends high-protein, nutrient-dense foods in the right quantities to hit your numbers.

Calculate the macros for any recipe by entering your ingredients and quantities. Get total and per-serving nutrition facts for any home-cooked meal you prepare.

Calculate per-meal calorie targets based on daily total and meal count. Useful for building a structured eating schedule and timing meals around daily workouts.

Distribute your daily macros across multiple meals with customizable splits. Supports pre- and post-workout meal emphasis for optimized nutrient timing.

Calculate exact ingredient quantities for meal prepping multiple days or weeks at once. Scale recipes to your macro targets and number of servings needed.

Calculate portion sizes for common foods to hit your macro targets. Convert weight, volume, and household measures for accurate and consistent daily portioning.

Build a daily meal timing schedule based on wake time, sleep time, and your workout plan. Space meals evenly and prioritize nutrient timing around training.

Calculate calorie and macro targets for IF protocols: 16:8, 18:6, and OMAD. Fit your full day of nutrition into your eating window without missing your targets.

Distribute your daily macros within a specific eating window for intermittent fasting or time-restricted eating. Calculates per-meal targets within your window.

Calculate macros and protein targets optimized for a vegan diet. Accounts for plant protein bioavailability and recommends complete protein combinations.

Calculate daily macro targets tailored to a lacto-ovo vegetarian diet. Helps you meet protein needs through eggs, dairy, legumes, and plant-based sources.

Calculate daily carb targets for blood sugar management. Uses conservative diabetes-aligned carb ranges to support safer and more consistent glucose control.

Calculate your recommended daily sodium intake based on health status and activity level. Compare your intake to AHA guidelines and see where you can reduce.

Calculate your daily fiber needs based on calorie intake and age. Fiber supports digestive health, satiety, and helps maintain stable blood sugar levels daily.

Estimate dietary cholesterol and compare it to reference limits. Track daily food cholesterol to support cardiovascular health and make smarter dietary choices.

Calculate the extra calories and macros needed per pregnancy trimester. Based on obstetric guidelines and emphasizes adequate protein and micronutrient intake.

Calculate the increased calories and macros needed during breastfeeding. Uses CDC and DGA recommendations to support milk production and maternal recovery.