Nutrition & Diet Calculators

The math behind the muscle.

Weight loss and muscle gain ultimately come down to energy balance (Calories In vs. Calories Out). But guessing your portion sizes is a recipe for failure. Our Nutrition Calculators use industry-standard formulas (like Mifflin-St Jeor) to tell you exactly what your body needs.

Master Your Macros

• TDEE (Total Daily Energy Expenditure): Find out exactly how many calories you burn just by living and moving. This is your “Maintenance Calories.”

• Calorie Deficit: Calculate exactly how much you need to eat to lose 1lb or 2lbs per week safely.

• Macro Split: Determine the perfect ratio of Protein, Carbs, and Fats to support your specific goal—whether it’s Keto, High-Protein, or Balanced.

Start Planning: Use these free tools to build the foundation of your meal plan. Once you have your numbers, you are in control.