Calorie, macro, protein and meal-planning tools.
Nutrition Tools
Plan calories, protein, macros, meals and hydration with straightforward tools built for real daily use. Results are general estimates, so adjust them around your progress, preferences and activity.
Tool Directory
Free calorie, macro, protein, hydration and meal-planning tools for fat loss, maintenance and muscle gain
Choose a tool below. Individual tool URLs remain unchanged.
Live Tool
Meal & Calorie Calculator
Estimate daily calories, protein targets and generate simple meal ideas.
Live Tool
Macro Calculator
Calculate calories, protein, carbs and fat for your chosen goal.
Live Tool
Water Intake Calculator
Estimate a daily water target based on body weight and activity level.
Live Tool
Protein Intake Calculator
Estimate a practical daily protein target based on body weight, goals, activity and meals per day.
Live Tool
Calorie Deficit Calculator
Estimate maintenance calories, choose a realistic deficit and get a practical daily calorie target.
Live Tool
Calorie Surplus Calculator
Estimate maintenance calories, choose a realistic surplus and set a daily calorie target for muscle or weight gain.
Live Tool
Cutting Calculator
Estimate cutting calories, weekly weight loss and a rough timeline to your target weight.
Live Tool
Bulking Calculator
Estimate maintenance calories, a lean bulk target and a realistic pace of weight gain.
Live Tool
Maintenance Calories Calculator
Estimate your daily calorie needs based on age, body weight, height and activity level.
Live Tool
Meal Planner Generator
Create simple daily meal ideas around your goal, diet preference, budget and cooking time.
Live Tool
High Protein Meal Ideas Generator
Generate easy high-protein breakfasts, lunches, dinners and snacks around your diet, budget and cooking time.
Live Tool
Simple Grocery List Generator
Create a practical shopping list around your diet, budget, meals, cooking style and weekly goals.
Live Tool
Protein Per Meal Calculator
Split your daily protein target into practical amounts for meals, snacks and training days.
Live Tool
Carb Cycling Calculator
Create high, medium and low carb calorie and macro targets around your training days.
Live Tool
Intermittent Fasting Calculator
Plan 12:12, 14:10, 16:8, 18:6 or custom fasting windows around your meals and training.