Nutrition & Energy Calculators
Estimate your total daily energy expenditure, basal metabolic rate, macronutrient targets, and more using peer-reviewed metabolic formulas.
Latest in Nutrition & Energy
- Weekly Calorie Cycling CalculatorCalculator ·
- Calorie Surplus Outcome CalculatorCalculator ·
- Water Intake CalculatorCalculator ·
TDEE Calculator
Calculate your total daily energy expenditure from Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas with 1.2–1.9 activity multipliers.
BMR Calculator
Calculate your basal metabolic rate from Mifflin-St Jeor 1990, Harris-Benedict, and Katch-McArdle equations with side-by-side resting kcal output.
Macro Calculator — Personalised Splits
Calculate personalised protein, carb, and fat targets in grams from your TDEE estimate. Four diet presets covering cut, maintenance, and lean bulk.
Calorie Deficit Calculator
Plan a calorie deficit or surplus from your Mifflin-St Jeor TDEE with weekly kg projection, daily kcal target, and 1,200/1,500 kcal safety floors.
Protein Intake Calculator — Evidence-Based Targets
Daily protein in grams from body weight and activity, with the ISSN 1.4–2.0 g/kg range and Morton 2018 1.6 g/kg plateau. Per-meal distribution too.
Lean Bulk Calculator — Surplus & Duration Planner
Plan a lean bulk with a training-age-adjusted surplus, macro split, monthly muscle-gain estimate, and a body-fat ceiling cut-off. Free science-based tool.
Calorie Surplus Outcome Calculator
Project the outcome of a calorie surplus — total weight gain over your chosen weeks, split into an evidence-based muscle and fat range by training age.
Weekly Calorie Cycling Calculator
Weekly calorie cycling splits your target into higher training days and lower rest days while the seven-day average holds exactly — with a safe floor.
Water Intake Calculator — Daily Hydration Target
Daily water intake in litres from body weight, activity level, and climate band, with exercise top-ups using ACSM-style sweat-loss adjustments.
TDEE Formula Comparison — Accuracy & Validation
Compare Mifflin-St Jeor 1990, Harris-Benedict 1984, and Katch-McArdle TDEE formulas. Validation accuracy, populations studied, and when to use each.
Steps to Distance Converter — Stride Estimate
Convert step count to distance in km and miles using your height-derived stride length, with walking and running multipliers. Free conversion tool.
MET Value Reference — Activity Energy Cost Table
Look up MET values for 120+ activities from the Ainsworth 2011 Compendium. Enter body weight for personalised kcal per minute and per hour per activity.
Creatine Dosage Calculator
Creatine monohydrate loading and maintenance doses from body weight per the ISSN position stand. 0.3 g/kg load vs 3–5 g/day no-load protocol side by side.
Caffeine Half-Life Calculator — Sleep Timing
Estimate caffeine remaining over 24 hours from any single dose using a 5-hour half-life. Latest-safe coffee or pre-workout intake before bedtime.
Intermittent Fasting Calculator — Eating Windows
Intermittent fasting clock-time meal windows for 14:10, 16:8, 18:6, and 20:4 schedules from your wake time. Meal-timing planner with safety guidance.
Macro Cycling Calculator — Training Day Splits
Calculate training day vs rest day macros with constant protein and cycled carbs. Weekly average matches your goal while daily intake matches the demand.
Resting Metabolic Rate Calculator — RMR vs Lab
Estimate RMR from Mifflin-St Jeor or Harris-Benedict BMR with the published 1.10× adjustment, with an indirect-calorimetry lab benchmark for comparison.
Macro Splits for Goals — Fat Loss & Muscle Gain
Gram-per-kg macro targets for fat loss, muscle gain, maintenance, and endurance. Decision matrix from protein 1.6–2.4 g/kg and stall-troubleshooting.
TDEE vs BMR — What the Difference Actually Means
Your BMR is what you burn at rest. Your TDEE multiplies BMR by an activity factor of 1.2–1.9. When each matters, how they connect, why they get confused.
Calorie Deficit Without Losing Muscle — 4 Levers
Evidence-based strategies for preserving lean mass during a cut. Deficit size, protein targets, training load, and recovery — all grounded in research.
How Much Protein Do You Actually Need?
What the research actually says. Morton 2018 meta-analysis, the 1.6 g/kg/day plateau, per-meal leucine-trigger distribution, and the kidney-damage myth.
How Much Surplus for a Lean Bulk?
How much of a calorie surplus does a lean bulk need? The evidence-based range, why bigger isn't faster, and how to size yours by training age.
Weekly Calorie Cycling
Higher calories on training days, lower on rest days, same weekly total. Why calorie cycling works, how to size your spread, and what the evidence says.
The 50/25/25 Macro Split
What a 50/25/25 macro split is — 50% carbs, 25% protein, 25% fat — who it suits, when it works, and how it compares to other common macro ratios.
Macros for Cutting
How to set macros for a cut: raise protein, hold fat at its floor, and flex carbs down. Why a moderate deficit beats an aggressive one for keeping muscle.