Nutrition calculators
Calories, macros, protein, water, and the smaller decisions around training. 23 calculators that all run off the same handful of numbers about you.
Almost every nutrition question comes back to two things: how much energy you need in a day, and how you split it. Start with maintenance calories and this page gets much shorter, because nearly every other number here either sits on top of that one or adjusts it.
The order that works for most people is maintenance first, then a deficit or a surplus, then macros, then the details. Reaching for carb cycling before you know your maintenance calories is doing the fine tuning before the tuning.
All 23 of these are free and none of them asks for an account. Your weight, height and activity level carry between them, so you set your numbers once and the rest of the page is already filled in.
Where most people should begin
Three calculators, in this order, answer the question most people actually arrived with.
- 01
TDEE Calculator
Maintenance calories: what you burn in a normal day. The single most useful number here, and the input most of the others want.
Open the calculator - 02
Calorie Deficit
A rate of loss you can hold for months rather than weeks, and what it costs you per day to run it.
Open the calculator - 03
Macro Calculator
Protein, carbs and fat split for the goal you picked, rather than a fixed ratio someone put in a magazine.
Open the calculator
Every nutrition calculator
All of them are free, none of them needs an account, and what you enter in one carries across to the next.
23 in this category
How to read what comes out
One number, then adjustments
Maintenance is the anchor. A cut, a surplus, a refeed and a reverse diet are all the same number moved deliberately in one direction, which is why they share inputs here.
Targets, not rules
A macro split is a target to aim near, not a line you fail by missing. Protein is the one worth being fussy about, because it is the one people fall furthest short on.
Built to be run again
Your energy needs move as your weight does. Re-running the calculator every ten to fifteen pounds keeps the target honest, and the site keeps your last result so you can see the change.
Where the numbers stop
Every calculator here is a general fitness estimate rather than medical advice, and the things below are worth knowing before you act on one.
Formulas predict groups, not you
Every calorie equation here is fitted to population data. Real people land a few hundred calories either side of their prediction. Treat the first figure as a starting bet and let two weeks of scale and waist data settle the argument.
Nothing here measures what you ate
These calculate targets. They do not log food, and no calculator can tell you how closely you hit yesterday.
General guidance only
Everything here is general nutrition information. A medical condition, a medication, pregnancy, or a history of disordered eating all change the answer, and that is a conversation for a doctor or a registered dietitian rather than a web page.
Answered here, not behind a signup
- What is the difference between BMR and TDEE?
- BMR is what your body spends staying alive with no activity at all. TDEE is BMR plus everything you do on top: walking, training, fidgeting, digesting. TDEE is the number a calorie target gets set against, and BMR is one of the ingredients used to reach it.
- How many calories should I eat to lose weight?
- Work out maintenance first, then take a deficit off it. The calorie deficit calculator turns a weekly rate of loss into a daily number, so you can see what half a pound a week actually costs against a pound a week before you commit to one.
- How much protein do I actually need?
- The protein calculator uses one gram per pound of bodyweight if you are training for strength or size, and about three quarters of a gram per pound for general wellness and fat loss. Those are the figures the whole site works from, so the number you get here is the number the AI plans and the coach use too.
- Do I need a creatine loading phase?
- No. Loading gets you to the same place a few weeks sooner and is the main reason people report bloating. The creatine calculator skips it and gives you a single daily dose scaled to your bodyweight, with five grams as the floor.
The other categories
- Body composition calculators14BMI, body fat, lean mass, FFMI, and the rest of the measurements that split scale weight apart.
- Training calculators28One rep max, splits, RPE, progression, warm ups, and the cardio zones, plus a plain English glossary.
- Wellness and recovery calculators12Sleep timing, stress and recovery checks, hydration, steps, and the unit converter everything else needs.
Not sure which number you need?
The full index has every calculator on the site with a search box, and the guided flows walk you through a set of them in order when one number on its own is not the answer.