Free calculators

Protein, calories and macros, with the published numbers behind each result. Estimates, not medical advice.

• 1.4–2.0 g/kg
  CalculatorProtein calculatorPick your goal and your weight. The range comes from published guidance, not from a guess.
• BMR × activity
  CalculatorTDEE calculatorYour total daily energy expenditure is the calories you burn in a typical day. It is the number to anchor any calorie target to.
• 4 · 4 · 9 cal/g
  CalculatorMacro calculatorSet a calorie target, choose protein and fat, and carbohydrate fills the rest. Everything is shown in grams you can log.
• Harvard chart
  CalculatorCalories burned calculatorPick an activity, enter your weight and the time. The numbers scale the Harvard Health chart to your body weight.