Free tools
Calorie math, transparently shown.
Every formula is visible. Every assumption is cited. Same engine the app runs.
TDEE → goal date calculator
Not just a daily target — the date you actually hit your goal.
Calorie burndown chart generator
Render a software-style burndown for your weight target date.
Lean bulk calculator
Surplus, timeline, and the muscle-vs-fat split by training experience.
Protein calculator
Research-backed grams per day by goal and training status — not the RDA.
Macro calculator
P/C/F split with protein from research and a hormone-safe fat floor.
Rucking calorie calculator
Pandolf equation with the modern underestimation correction.
Weighted vest walking calculator
Pandolf-lite for vest-only walks. Same engine, no ruck.
Calorie buy-back calculator
What you ate, converted to minutes of walking, rucking, or standing.
NEAT estimator
How much your job, commute, and chores really burn.
Sitting all day calculator
How many calories your desk job actually costs you per year.
Standing desk savings calculator
Cumulative calorie burn from switching, plotted over years.
Hand portion calorie estimator
Palms, fists, cupped hands, thumbs — body-calibrated portion math.
Restaurant meal calorie estimator
Chain menu lookup with a prep-variance buffer and buy-back minutes.
Micronutrient (vitamin & mineral) calculator
Your personal RDAs and upper limits by age, sex, life stage, and diet.
Supplement gap calculator
Log what you ate; see which vitamins fall short and whether food or a supplement closes the gap.
Foods high in any nutrient
The top food sources for any vitamin or mineral, ranked per serving with %DV.
TDEE calculator
Maintenance calories via Mifflin–St Jeor × activity — plus deficit targets.
BMR calculator
Basal metabolic rate via Mifflin–St Jeor — the calories you burn at complete rest.
Calorie deficit calculator
Turn a daily deficit into a weekly loss rate and a goal date.
Electrolyte calculator
Sodium, potassium & magnesium targets for keto, fasting, and sweat.
Water intake calculator
Daily hydration target from body weight, exercise, and climate.
Body fat calculator
US Navy circumference method — body fat %, fat mass, lean mass.