Calorie and macro calculators
Work out your energy needs, your deficit and your macros — free, no account. Every calculator shows the formula it uses and is honest about how precise it actually is.
Calorie calculator: how many calories you need a day
Work out how many calories you burn a day. Free TDEE and BMR calculator using the Mifflin-St Jeor equation, with an honest note on how precise it really is.
Calorie deficit calculator
Work out a safe calorie deficit and a realistic rate of weight loss. The calculator will not take your target below your own BMR — and it says when it stops.
Macro calculator: protein, fat and carbs a day
Split your daily calories into protein, fat and carbs. Protein and fat are set per kilo of bodyweight, the way the research does it, and carbs take the rest.
How many calories should a woman eat a day?
There is no single number. Work out your own daily calories from height, weight, age and activity — and see where the 2,000-calorie figure actually comes from.