Nutrition

Nutrition calculators estimate how much energy and how many grams of each nutrient fit your goal. The BMR calculator estimates the calories your body uses at rest, the TDEE calculator adds your activity level, and the calorie calculator turns that into a daily target for losing, keeping or gaining weight.

To split a calorie target into food, use the macro calculator for protein, carbs and fat together, or the protein and carbohydrate calculators for one nutrient at a time. The calories burned calculator estimates the energy used by an activity from its MET value, your weight and the minutes exercised.

These figures come from standard equations, and real needs vary with age, health, medication and body composition. Treat them as a starting point, track how your weight changes over a few weeks, and talk to a doctor or registered dietitian for medical or clinical nutrition advice. The guides on what BMR is and what a calorie deficit is explain the background.