Nutrition & Energy Calculators

Estimate your total daily energy expenditure, basal metabolic rate, macronutrient targets, and more using peer-reviewed metabolic formulas.

Calculate your Total Daily Energy Expenditure with Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Free side-by-side comparison.

Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle equations. Side-by-side formula comparison.

Calculate personalised protein, carbohydrate, and fat targets with four diet presets. Goal-adjusted macros based on your TDEE estimate.

Plan a calorie deficit or surplus with projected timeline, daily targets, and safety floors. Science-based tool using Mifflin-St Jeor TDEE.

Calculate daily protein needs based on body weight, activity level, and goals. Per-meal targets with ranges from ISSN and meta-analysis data.

Plan a lean bulk with training-age-adjusted surplus, macro split, monthly muscle gain estimate, and body fat ceiling. Science-based free tool.

Calculate your personalised daily water intake based on body weight, activity level, and climate. Includes exercise hydration adjustments.

Compare Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle TDEE formulas. Validation data, historical context, and when to use each equation.

Convert step count to distance in kilometres and miles using your height for stride length estimation. Covers walking and running stride multipliers.

Look up MET values for 120+ activities from the Ainsworth 2011 Compendium. Enter body weight to see personalised calories per minute and per hour.