Calorie and Macro Tools
Whether your goal is to lose fat, build muscle, or maintain your current physique, nutrition is the most critical variable. Our calorie and macro tools help you mathematically reverse-engineer your diet based on your total daily energy expenditure.
Calculators
Our free online calorie and macro tools to help you calculate and plan.
Related Guides
Learn more with our comprehensive guides and articles.
Healthy Calorie Deficit Explained
Understand what a healthy calorie deficit is, how to calculate yours, and why extreme deficits can actually hinder your weight loss goals.
How Many Calories Should I Eat?
A step-by-step guide to determining your optimal daily calorie intake based on your unique body metrics, activity level, and fitness goals.
What Are Macros?
A simple guide to macronutrients (carbohydrates, proteins, and fats). Learn how tracking macros differs from counting calories.
Glossary Terms
Key definitions you should know.
Worked Examples
Step-by-step examples showing exactly how the math works.
Maintenance Calories for an Active Male
Because this person exercises moderately, their body burns almost 1,000 more calories a day than their resting baseline. If they eat exactly 2,790 calories a day, their weight will stay exactly the same.
View in Calculator →Losing 1 Pound per Week
One pound of human body fat stores roughly 3,500 calories of energy. To lose one pound in a week (7 days), you need a daily deficit of 500 calories (3,500 / 7). Therefore, eating 2,000 calories a day will result in 1 lb of fat loss per week.
View in Calculator →High-Protein Muscle Building Split
Protein and carbs both contain 4 calories per gram, while fats contain 9 calories per gram. This high-protein split ensures the individual gets nearly 190 grams of protein to support muscle growth while remaining in a calorie surplus.
View in Calculator →Frequently Asked Questions
What are macros?
Macronutrients (macros) are the three main categories of nutrients that provide your body with energy: proteins, carbohydrates, and fats.
How large should a calorie deficit be?
A safe and sustainable deficit is typically 300 to 500 calories below your TDEE, resulting in about 0.5 to 1 pound of weight loss per week.