Nutrition & Energy Calculators
Six calculators covering what your body burns and what it needs back — energy, protein, macros and hydration.
Work through them in order
These tools stack. Start with the BMR Calculator — your basal metabolic rate is what you would burn lying still for 24 hours, and it is typically 60–70% of your total. Multiply it by an activity factor and you get TDEE, from the TDEE Calculator: the energy you actually use in a normal day. Everything else is a decision about how far above or below TDEE to eat.
Calories set the direction, macros set the quality
Weight change follows the energy balance, so the Calorie Calculator is where a goal becomes a daily number. But two diets at the same calorie count can feel and perform completely differently. The Macro Calculator splits that number into protein, carbohydrate and fat, and the Protein Calculator sets a protein floor — which matters most in a deficit, where adequate protein is what preserves muscle rather than losing it alongside fat.
Estimates, not measurements
Every equation here is a population average fitted to a person. Predictive BMR formulas are typically accurate to within about 10% for most adults, which on a 2,000 kcal target is a 200 kcal band. Use the number as a starting point, then adjust based on two to three weeks of real-world results rather than trusting the formula over your own data.
Body composition changes the picture
Energy needs scale with lean mass, so the same weight can carry different requirements. Check where you sit with the BMI Calculator and the Body Fat Calculator before treating any calorie target as fixed — the leaner you are, the higher your BMR at a given bodyweight.