Free tools
Fitness & nutrition calculators
Free, no-signup calculators to estimate your daily calories, protein, and macros — then put the numbers to work.
TDEE & calorie deficit calculator
Find your TDEE and a daily calorie target to lose about a pound a week.
Open calculatorProtein calculator to lose fat and keep muscle
Find your daily protein target to lose fat and keep muscle (1.6–2.2 g/kg).
Open calculatorMacro calculator for fat loss
Turn your calorie target into daily protein, carbs, and fat for fat loss.
Open calculator