Dietary & Nutrition
Total calorie needs, macronutrient splits, carb counting, calorie deficit for weight loss, and basal metabolic rate: daily nutrition targets pulled from established formulas like Mifflin-St Jeor rather than rough rules of thumb.
Calculators & Tools
BMR Calculator
The BMR Calculator estimates basal metabolic rate (calories needed at complete rest) using the Mifflin-St Jeor equation based on weight, height, age, and sex. Multiply by an activity factor to get your total daily calorie needs (TDEE).
Macro Calculator
The Macro Calculator calculates daily protein, carbohydrate, and fat targets in grams based on your TDEE and dietary goal (weight loss, maintenance, muscle gain, or keto). Uses the 4/4/9 kcal per gram Atwater factors.
Calorie Deficit Calculator
The Calorie Deficit Calculator computes the daily calorie intake needed to lose a target amount of weight per week based on your TDEE and a safe deficit. Uses the 3,500 kcal per pound approximation with activity-level adjustment.
Daily Calorie Calculator
The Daily Calorie Calculator estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation multiplied by your activity level. Use the result to set maintenance, weight-loss, or muscle-gain calorie targets.
Carb Calculator
The Carb Calculator estimates your daily carbohydrate target in grams based on your calorie goal and desired carb percentage. Supports keto, low-carb, balanced, and athletic macro distributions.