Protein Calculator
Work out your daily protein target in grams from your body weight and goal, with per-meal splits. Uses NHMRC and ISSN figures.
Nutrition Calculators
Free, private calculators — everything runs in your browser and nothing you enter is sent to us or stored.
BMR & TDEE Calculator
Your resting metabolic rate and total daily energy expenditure, with maintenance, deficit and surplus targets — and an honest note on how accurate it is.
Macro Calculator
Your calorie target split into protein, carbohydrate and fat grams, with the splits and Atwater factors shown so you can check the working.
Waist-to-Height Ratio Calculator
Keep your waist to less than half your height. Why this ratio outperforms BMI, and how to take the measurement without getting it wrong.
BMI Calculator
Your BMI and healthy weight range — and an honest account of the three things BMI cannot tell you about your health.
Calorie Deficit Calculator
Your maintenance calories, your deficit, and the rate of loss that's actually sustainable — with a floor so it never returns a number nobody should eat.
Healthy Weight Range Calculator
At 170 cm the healthy range spans 19 kg. Here's your range, and why the targets worth chasing aren't weights at all.
Water Intake Calculator
Your daily fluid target, adjusted for training and an Australian summer. Plus where 'eight glasses a day' actually came from.
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