Tools · Nutrition
Nutrition
Calculators.
Protein, calories and macros sized to your body and goal, plus a weekly view and a check on whether your rate of loss is on track.
10 free tools. Your numbers in, a clear target out.
Try it here
Protein Target Calculator
153g protein / day
About 38 g across four meals, 612 kcal from protein.
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Nutrition
Eat to a number, not a guess.
5 tools
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Protein Target Calculator
Find your daily protein goal based on your weight and training objective. Takes 30 seconds.
The research: The Protein Protocol02
TDEE Calculator
Calculate your Total Daily Energy Expenditure and get a calorie target tuned to your goal — fat loss, maintenance, or muscle gain.
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Macro Calculator
Get your complete daily macro split: protein, fat, and carbs, calibrated to your weight, calorie target, and goal.
The research: The Protein Protocol04
Weekly Calorie Budget Calculator
Plan your calories across the whole week instead of hitting a perfect daily target. Bank on light days and spend on weekends and social events.
The research: The Weekly Calorie Budget05
Fat Loss Progress Check
Get a verdict on your rate of fat loss — ideal, too fast, too slow, or stalled — with a specific action recommendation for each case.
The research: Progress Stall Adjustment GuideOn the bench
More calculators coming soon: sleep debt, HRV zone targets, and training load.
Same idea as the rest: start from your own numbers.