Nutrition & Diet Calculators

Start with the TDEE Calculator to estimate your Total Daily Energy Expenditure based on your age, weight, height, and activity level. Then use the Calorie Calculator to adjust for your specific goal — whether that is weight loss, maintenance, or gain.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep basic functions running. TDEE (Total Daily Energy Expenditure) takes your BMR and multiplies it by an activity factor to account for movement, exercise, and daily activities.

A balanced starting point is roughly 30% protein, 40% carbohydrates, and 30% fat. However, the ideal split depends on your goals. Use the Macro Calculator to choose from presets like high-protein, low-carb, or ketogenic, or create a custom split that fits your needs.

Protein needs vary by activity level. Sedentary adults need about 0.8 g per kg of body weight, while those doing strength training may need 1.6-2.2 g per kg. The Protein Intake Calculator provides a personalized recommendation based on your weight and activity.

A general guideline is about 30-35 mL per kg of body weight, plus additional water for exercise and hot climates. The Water Intake Calculator factors in your weight, activity level, exercise duration, and climate to give you a personalized recommendation.