Nutrition Calculators
Every calculator is free, runs in your browser and needs no account. Start with the macro calculator for a full daily target, or pick one built for a specific goal.
Macro Calculator
Calories, protein, carbs and fat for cutting, maintaining or bulking.
Open calculator →Protein Calculator
A daily protein range for your bodyweight, goal and training.
Open calculator →Weight Loss Macro Calculator
A 20% deficit with high protein and a realistic weekly pace.
Open calculator →Muscle Gain Macro Calculator
A lean-bulk surplus with protein set for muscle growth.
Open calculator →Body Recomp Macro Calculator
Lose fat and build muscle with a small deficit and high protein.
Open calculator →TDEE Calculator
Your maintenance calories at every activity level.
Open calculator →Macro Calculator for Women
Macro targets with notes on cycles, strength training and age.
Open calculator →Keto Macro Calculator
Net carbs capped at 20, 30 or 50 g with fat filling the rest.
Open calculator →Guides
- How to Calculate Macros — The four-step method behind every macro calculator.
- Macro Breakdown by Goal — Starting splits for cutting, maintaining, bulking and diet styles.
- Macros for 1,500 Calories — High-protein, balanced and lower-carb splits in grams for 1,500 calories.
- Macros for 1,800 Calories — High-protein, balanced and lower-carb splits in grams for 1,800 calories.
- Macros for 2,000 Calories — High-protein, balanced and lower-carb splits in grams for 2,000 calories.
Curious how the numbers are produced? The methodology page lists every formula and source.