The Nutrition calculators turn your body stats into an everyday meal plan. The TDEE calculator works out how many calories you burn each day by multiplying your resting metabolism (Mifflin-St Jeor) by an activity factor. The Calorie calculator turns that into targets for maintaining, losing about 0.5 kg per week, or gaining muscle slowly. The Macro calculator splits any calorie target into grams of protein, carbohydrates and fat, and the Water calculator estimates how much fluid you need based on your weight and training.

Everything follows one simple principle: your energy balance — calories in versus calories out — drives weight change, and getting protein and hydration right protects muscle, hormones and recovery while you do it.

On the math: the calorie and TDEE numbers come from the Mifflin-St Jeor equation multiplied by the activity level you choose, and the water target uses a simple weight-based formula aligned with EFSA and Institute of Medicine reference intakes. The Macro splits (40/30/30 for weight loss, 30/40/30 balanced, 30/45/25 for muscle gain) are rounded, meal-friendly ratios rather than a rigid rule.

Who they are for

These tools are for anyone planning meals around a goal: losing fat, building muscle, fuelling workouts or just eating more deliberately. They are estimates, not prescriptions — start with a target, plan a few meals and adjust based on how your body actually responds. Women might notice their hunger and appetite shifting naturally across the menstrual cycle, so expect some week-to-week variation. If you cook for yourself, everything you need is a food scale and a couple of honest weeks of tracking.

How to use the results

Start with your TDEE and pick one target at a time. For fat loss, a deficit of about 500 kcal per day is a sustainable starting point, and going below 1200 kcal per day is generally not recommended without medical supervision — the calculators will warn you if that happens. Hit your protein target first, adjust the rest to fit your day, and re-check your numbers every 4–5 kg of weight change, because your needs move as you do. Re-check your activity level too: the multiplier you pick changes your target more than almost anything else, and most people overestimate how active they are.