Nutrition & Energy Calculators
Estimate your total daily energy expenditure, basal metabolic rate, macronutrient targets, and more using peer-reviewed metabolic formulas.
TDEE Calculator
Calculate your Total Daily Energy Expenditure with Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Free side-by-side comparison.
BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle equations. Side-by-side formula comparison.
Macro Calculator — Personalised Splits
Calculate personalised protein, carbohydrate, and fat targets with four diet presets. Goal-adjusted macros based on your TDEE estimate.
Calorie Deficit Calculator
Plan a calorie deficit or surplus with projected timeline, daily targets, and safety floors. Science-based tool using Mifflin-St Jeor TDEE.
Protein Intake Calculator — Evidence-Based Targets
Calculate daily protein needs based on body weight, activity level, and goals. Per-meal targets with ranges from ISSN and meta-analysis data.
Lean Bulk Calculator — Surplus & Duration Planner
Plan a lean bulk with training-age-adjusted surplus, macro split, monthly muscle gain estimate, and body fat ceiling. Science-based free tool.
Water Intake Calculator — Daily Hydration Target
Calculate your personalised daily water intake based on body weight, activity level, and climate. Includes exercise hydration adjustments.
TDEE Formula Comparison — Accuracy & Validation
Compare Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle TDEE formulas. Validation data, historical context, and when to use each equation.
Steps to Distance Converter — Stride Estimate
Convert step count to distance in kilometres and miles using your height for stride length estimation. Covers walking and running stride multipliers.
MET Value Reference — Activity Energy Cost Table
Look up MET values for 120+ activities from the Ainsworth 2011 Compendium. Enter body weight to see personalised calories per minute and per hour.
Creatine Dosage Calculator
Calculate creatine monohydrate loading and maintenance doses by body weight using the ISSN position stand protocol. Loading vs no-loading comparison.
Caffeine Half-Life Calculator — Sleep Timing
Estimate caffeine remaining in your system over 24 hours from any single dose. Find your latest safe coffee or pre-workout intake before bedtime.
Intermittent Fasting Calculator — Eating Windows
Calculate intermittent fasting eating windows for 14:10, 16:8, 18:6, and 20:4 schedules. Meal timing and fasting window 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 your Resting Metabolic Rate from BMR formulas with the published 1.10x adjustment. Compares against indirect calorimetry lab measurement.
Macro Splits for Goals — Fat Loss & Muscle Gain
Gram-based macro targets for fat loss, muscle gain, maintenance, and endurance goals. Decision matrix and troubleshooting for stalled progress.
TDEE vs BMR — What the Difference Actually Means
Your BMR is what you burn at rest. Your TDEE adds activity. Learn when each number matters, how they connect, and why most people conflate them.
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 plateau, meal distribution, and why the kidney myth survives.