Nutrition Calculators
What to eat, and how much of it. These calculators turn your body and goal into daily targets for protein, calories, macros and fluids.
Protein Calculator
Your daily protein range, per meal amounts and a sample day.
130–175g/day
Calorie Calculator
Calories to lose fat, maintain your weight or build muscle.
2,260kcal/day
TDEE Calculator
How many calories your body burns in a full day.
2,760kcal/day
Macro Calculator
Protein, carbs and fat in grams and percent.
130 / 353 / 92g P / C / F
Water Intake Calculator
Daily fluid needs, adjusted for training and heat.
2.9L/day
Guides to go with your numbers
All articlesHow Much Protein Do You Need Per Day?
The official minimum is 0.8 g per kg of body weight, but most active people do better with about double that. Here is how much protein you need for your goal, and why.
Read the articleHow Much Protein Do You Need to Build Muscle?
Research points to about 1.6 g per kg of body weight a day for most lifters, with up to 2.2 g/kg for those who want to cover every base. Here is what that means in practice.
Read the articleHow Much Protein Should You Eat Per Meal?
About 0.4 g per kg of body weight per meal, or roughly 25–40 g for most people, across three to five meals. And no, your body does not waste protein above 30 g.
Read the articleHow Many Calories Should You Eat to Gain Muscle?
Eat slightly more than you burn: about 250–500 kcal above maintenance for most people. Gain slowly, and more of the weight you add will be muscle rather than fat.
Read the articleHow to Lower Your Body Fat Percentage
Lowering body fat is not the same as losing weight. The goal is to lose fat while keeping, or even building, muscle. Here is how to do both.
Read the articleBulking vs Cutting: What's the Difference?
Bulking means eating in a surplus to build muscle; cutting means eating in a deficit to lose fat. Which one you should do first depends on where you are starting from.
Read the article