Free tools
Fitness & nutrition calculators.
Three calculators that cover most of what you’ll want to track: how many calories your body uses, how much protein you actually need, and what to eat for fat loss or maintenance. All math runs in your browser — nothing is sent or stored.
BMR & TDEE Calculator
Your BMR is the calories your body burns at complete rest. Your TDEE (Total Daily Energy Expenditure) is BMR plus the calories burned through movement and digestion. Uses the Mifflin-St Jeor equation, considered the most accurate by the Academy of Nutrition and Dietetics.
Your daily numbers
0cal/day TDEE
BMR (resting): 0 cal/day · Movement & digestion adds 0 cal based on your activity level.
What it means: Your TDEE is your maintenance calories — eat at this number and weight stays roughly stable. Eat less to lose fat, more to gain muscle. The formula is well-validated but it’s an estimate; track for two weeks and adjust based on what your scale and tape do. Read more in our
Calorie Deficit Explained guide.
Protein Calculator
How much protein you should eat daily. Targets are based on body weight, activity level, and goal — drawn from the International Society of Sports Nutrition position stand on protein and the Academy of Nutrition and Dietetics joint position with ACSM.
Daily protein target
0g per day
Range: 0–0 g/day · That’s about 0 g/kg of body weight (0 g/lb).
What it means: The number is a daily total, not a per-meal target. Spread it across 3-5 meals for best muscle protein synthesis. Sources can be whole food (chicken, fish, eggs, dairy, legumes, tofu) or supplements; the body doesn’t care as long as the amino acid profile is complete. Read more in our
How Much Protein guide.
Calorie Deficit Calculator
If you’re trying to lose fat, this gives you a daily calorie target. We use a moderate deficit (around 20% below TDEE) by default — aggressive enough to see weekly progress, gentle enough to preserve muscle and avoid the “diet rebound” cycle.
Daily calorie target for fat loss
0cal/day
Maintenance (TDEE): 0 cal · Deficit: 0 cal/day · Expected loss: ~0 lb/week (roughly 3,500 cal per pound of fat).
What it means: This is a starting point, not a prescription. Track for two weeks; if the scale moves 0.5–1 lb/week, the math is right. If nothing moves, your TDEE estimate is off — drop another 100-200 calories and reassess. Don’t go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision. Pair the deficit with strength training and adequate protein to keep muscle.
A note on accuracy: All three calculators use validated equations (Mifflin-St Jeor for BMR, ISSN protein recommendations) but they’re estimates based on averages. Your body is not average. Use the numbers as a starting point, track your actual weight and tape measurements for two weeks, then adjust. Calculators don’t beat data from your own body.
