Free tools
Calorie targets,
without the guesswork.
Simple starting estimates with the formula, assumptions, and research shown. No account and no email gate.
01Lose fat. Build muscle.Body recomposition calculatorEstimate maintenance, choose a modest deficit, and get daily protein, fat, and carbohydrate targets.02Gain with intention.Bulking calorie calculatorChoose a controlled calorie surplus and get macro targets that scale with your body weight.03Start here.TDEE calculatorYour maintenance calories, with the resting number and activity multiplier shown instead of hidden.04Lose fat, keep muscle.Cutting calculatorA 10%, 20%, or 25% deficit below maintenance with protein held where the research says.05Three numbers.Macro calculatorProtein, fat, and carbohydrate targets for losing, maintaining, or gaining.06Just the protein.Protein calculatorA daily gram range from body weight, based on the 1.6 to 2.2 g/kg evidence.
Free for 7 days. Then pay once.
$9.99
Pay once. Take care of yourself for years.
Every current feature, plus future updates.