TDEE, calorie, protein and macro calculators
Four free calculators that use the same estimates as the app. The math runs in your browser: nothing you type is sent anywhere.
TDEE calculator
Your total daily energy expenditure: the calories you burn in a day, from your resting energy and how often you train.
- Daily energy (TDEE)
- Resting energy (BMR)
These are estimates, not medical or dietary advice. How we estimate, with sources
Calorie calculator
A daily calorie estimate for your goal. It never goes below a safe floor.
- Daily calorie estimate
- Expected change
- Daily energy (TDEE)
These are estimates, not medical or dietary advice. How we estimate, with sources
Protein calculator
How much protein to eat each day to keep your muscle, from your body weight.
The same 1.6 g per kg floor applies while you lose fat.
- Daily protein estimate
- Per kg of body weight
These are estimates, not medical or dietary advice. How we estimate, with sources
Macro calculator
Your daily calories for your goal, split into protein, fat and carbs.
Carbs never go below 50 g a day.
- Calories
- Protein
- Fat
- Carbs
These are estimates, not medical or dietary advice. How we estimate, with sources
Track this in the app
Log your food and your lifts in one place. Your estimates adjust each week to how you eat and train.
Coming soon to the App Store and Google Play
7 days free, then billed by the App Store or Google Play. Cancel any time in your store account.