Nutrition Tools

Calorie Calculator

Calculate your daily caloric needs based on your weight, height, age, gender, and activity level.

Determine how many calories and macronutrients you need to gain lean muscle mass while minimizing fat gain.

Calculate the optimal calorie intake and macronutrient ratios to achieve simultaneous fat loss and muscle gain.

Find your total daily energy expenditure (TDEE) based on your daily activity level and body stats.

Calculate your basal metabolic rate (BMR) based on your weight, height, age, and gender.

Plan your reverse diet to prevent weight regain after a period of calorie restriction or weight loss.

Determine the optimal calorie intake and macronutrient ratios for a refeed day to boost your metabolism and reset your hormones.

Find the optimal dosage of caffeine and other pre-workout supplements for your body weight and tolerance.

Calculate the optimal daily dosage of creatine for your body weight and muscle building goals.

Find the optimal daily dosage of whey protein based on your body weight and muscle building goals.

Determine the optimal daily dosage of branched-chain amino acids (BCAAs) for your body weight and muscle building goals.

Calculate your carb intake for high-activity and low-activity days so you can optimize your training and fitness results