Nutrition & Energy calculators
Work out how much energy your body uses and how to divide it between protein, carbohydrate and fat.
3 calculators in this section
TDEE Calculator
Daily calorie burn from BMR and activity
Macro Calculator
Protein, carbs and fat targets by goal
Water Intake Calculator
Daily fluid target adjusted for training and climate
The order these run in
Energy comes first. Basal metabolic rate is roughly 60 to 70% of daily expenditure for most people, and an activity multiplier covers the rest. Mifflin-St Jeor is the default here because it beat Harris-Benedict in validation work, but every predictive equation sits within about 10% of measured expenditure, so two weeks of your own weight data will correct the number faster than a better formula will. Macros then divide it. Protein is anchored to body weight rather than a share of calories, because the requirement tracks lean mass and not how much you happen to be eating. Fat has a floor for hormone production. Carbohydrate takes what is left, which is why cutting calories hard almost always means cutting carbohydrate.
Nutrition & Energy guides
Carbohydrates and Fibre: Setting an Intake That Fits Your Training
Carbohydrate has no minimum requirement but it fuels hard work, so the right intake follows your training volume rather than any fixed percentage of calories.
Eating for Muscle Gain: Surplus Size, Protein, and the Rate You Can Actually Build
Muscle gain is limited by how fast you can build tissue, not by how much you eat above maintenance. Here are the real rates and the surplus that supports them.
Dietary Fat: How Much You Need and Why a Floor Exists
Two fatty acids are genuinely essential and fat carries the vitamins that need it. That is why a fat target has a hard minimum rather than only an upper bound.
Micronutrients: A Practical Guide to Vitamins and Minerals
Which vitamins and minerals people actually fall short on, what the reference intakes mean, where supplements help and where they do nothing or cause harm.
Reading Nutrition Labels: What the Numbers Legally Mean
Label values are regulated estimates carrying wide legal tolerances, not measurements of the package in your hand. Here is where the slack hides.
How to Calculate Your Macros Without Guessing
Set protein from body weight, protect a fat floor, let carbohydrate take the rest. The order of operations matters more than the percentages people argue over.