TDEE + Macro Calculator — The Real Numbers
Free TDEE + Macronutrient calculator. Calculates BMR (Mifflin-St Jeor), Total Daily Energy Expenditure, and protein/fat/carb targets for cut
Free Tools & Calculators
5 free interactive tools.
Body Fat Percentage Calculator — US Navy Method
Free body fat percentage calculator. Uses the US Navy circumference-based method. Enter height, neck, waist, and hip measurements.
Heart Rate Zone Calculator — Karvonen Method
Free heart rate zone calculator. Find your 5 training zones using the Karvonen formula. Fat burn, cardio, and peak zones.
Protein Intake Calculator — Daily Protein Needs
Free protein calculator. Enter weight, activity, and goal to get your daily protein target in grams. Includes meal distribution tips.
Water Intake Calculator — Daily Hydration Needs
Free water intake calculator. Enter weight, activity, and climate to get your daily water target in ounces, ml, glasses, and liters.