Calculators
Twelve evidence-based tools for calories, body composition, diabetes, and training. Every formula is cited. Every range comes from peer-reviewed research.
Calories & energy
TDEE Calculator
Total Daily Energy Expenditure with the clinical-grade Mifflin-St Jeor formula. Cut, maintain, bulk targets.
Open →Macro Calculator
Daily protein, carbs, and fat from any calorie target. Cut / maintain / bulk presets + keto, high-protein, Mediterranean, vegan.
Open →BMR Calculator
Basal Metabolic Rate with three formulas compared: Mifflin-St Jeor, Harris-Benedict, Katch-McArdle.
Open →Protein Calculator
Daily protein target backed by Morton 2018, Helms 2014, and Phillips 2009. Includes per-meal leucine thresholds.
Open →Water Intake Calculator
Personalised hydration target by weight, activity, climate, and pregnancy. Plus the science behind the 8x8 myth.
Open →Weight Loss Timeline
Realistic weeks to your goal — adjusted for metabolic adaptation. Smarter than the naive 3,500 kcal/lb rule.
Open →Body composition
BMI Calculator
Body Mass Index with WHO categories + Asia-Pacific cutoffs. Plus an honest look at when BMI lies.
Open →Body Fat % Calculator
Body fat percentage via the US Navy tape method — accurate to ±3-4% vs DEXA when measured correctly.
Open →Ideal Weight Calculator
Five clinical formulas (Devine, Robinson, Miller, Hamwi, BMI 22) compared. See why they disagree by 5-15 lbs.
Open →