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.