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Free fitness and nutrition calculators.
Six tools that run entirely in your browser: calories, macros, protein, a meal-prep planner with an automatic grocery list, a mobility routine builder and a shift hydration planner. Nothing you type is sent anywhere.
Calorie & TDEE calculator
Your maintenance calories, BMR and gentle cut and gain targets, using the Mifflin–St Jeor equation.
Open tool →Macro calculator
Turn your calories into protein, carbs and fat in grams, plus a no-scale hand-portion guide.
Open tool →Protein calculator
Your daily protein range by goal, grams per meal, and what that looks like in real food.
Open tool →Meal-prep planner + grocery list
Pick days and foods. Get a container plan, a cook order and an automatic grocery list you can print.
Open tool →Mobility routine builder
A 5, 10 or 15-minute routine for the areas you choose, with a guided timer. Gentle lower-leg options too.
Open tool →Shift hydration planner
Your daily fluid target and drink checkpoints across your work shift, adjusted for exercise and heat.
Open tool →Education only. Not medical advice. Confirm with your clinician.