Calculators
Free fitness and nutrition calculators
Each calculator shows its formula, the research it comes from and the assumptions behind the number, so you can see exactly how your result was worked out.
Treat every result as a starting estimate. Energy needs vary between people with the same stats, so the useful next step is to track intake and body weight for two to three weeks and adjust from what actually happens.
Free fitness and nutrition calculators
Calories and weight loss
- TDEE calculator Your total daily energy expenditure and the calories to maintain, lose or gain.
- Calorie deficit calculator A daily calorie target for your chosen pace of loss, with safe floors.
- Weight loss timeline calculator The date you reach your goal weight, with a curve that accounts for slowing loss.
Nutrition
- Macro calculator Daily protein, carb and fat grams for your goal and diet style, per meal.
- Protein calculator How much protein you need a day for your goal, training and age.
- AI meal scanner Photograph a meal and get each food itemized with calories, protein, carbs and fat you can check and correct.
- GLP-1 protein calculator Protein and strength-training targets to protect muscle while appetite is low.
Strength and body composition
Sources
Put this into practice with FitStack
FitStack keeps your training, nutrition and recovery in one place and adjusts your targets from what you actually log.
Launching on iOS and Android.