Eat for the
training you actually do.
Interactive calculators for calories, macros, protein and body composition — plus a meal planner, a 177-food database and evidence-graded supplement guides. Every number is traced back to published research.
- 13 calculators
- 177 foods
- 32 supplements graded
- 13 diets explained
Start with the numbers
All 13 calculators →TDEE & Calorie Calculator
Daily calorie needs from 4 published BMR equations, activity level and goal.
→Macro Calculator
Protein, carbs and fat in grams — evidence-based or by diet style, per meal.
→Protein Calculator
How much protein per day and per meal for your goal, based on meta-analyses.
→Body Fat Calculator
U.S. Navy tape method, skinfolds, RFM and BMI-based estimates side by side.
→Cutting & Weight-Loss Planner
Projected timeline to your goal weight with an adaptive metabolism model.
→One-Rep Max Calculator
1RM from 7 formulas plus a percentage and rep-max table for programming.
From numbers to a plate in three steps
- 01
Find your calories
Estimate maintenance with four published equations and pick a goal — cut, maintain or bulk.
TDEE calculator → - 02
Set your macros
Protein from meta-analyses on lifters, fat within public-health ranges, carbs to fuel training.
Macro calculator → - 03
Generate meals
Get a full day of food that hits your targets, swap what you don't like, export a shopping list.
Meal planner →
Supplements with strong evidence
All 32 graded →Graded A–D in the style of the Australian Institute of Sport framework. Most products on the shelf don't make grade A.
Creatine Monohydrate
Creatine monohydrate is the most researched sports supplement, with strong evidence for strength, power and lean mass gains.
Caffeine
Caffeine is a well-studied stimulant that improves endurance, alertness and often strength performance.
Beta-Alanine
Beta-alanine raises muscle carnosine, helping buffer acid during hard efforts lasting about 1–4 minutes.
Sodium Bicarbonate
Sodium bicarbonate is an extracellular buffer that can improve hard efforts lasting about 1–7 minutes.
Dietary Nitrate (Beetroot Juice)
Dietary nitrate, usually from beetroot juice, can reduce the oxygen cost of exercise and improve endurance.
Carbohydrate Drinks & Gels
Carbohydrate drinks and gels provide fast energy during long exercise.
Diet styles, decoded
All diets →High-Protein Balanced
The default physique diet: plenty of protein, nothing banned.
Mediterranean
The most studied healthy eating pattern, adapted for training.
Ketogenic
Very low carb, high fat, and a body running on ketones.
Moderate Low-Carb
Fewer carbs, more protein, without going full keto.
Intermittent Fasting 16:8
Eat within an 8-hour window. Fast for the other 16.
Flexible Dieting (IIFYM)
Hit your macros. Choose your foods.
Guides
All guides →Free, permanently
No accounts, no premium tier, no paywalled plans. The site is funded by ads.
Sources over opinions
Formulas and recommendations come from peer-reviewed studies, position stands and public bodies — cited on every page.
Private by design
Calculations run in your browser. Your body data is saved only on your device, never on our servers.