Calculate Your Perfect Numbers
Stop guessing. Get your exact calorie needs, macro targets, and body composition data. Science-backed formulas. Zero signup required.
Start here first • Takes 60 seconds
Why These Calculators Actually Matter
You've seen generic fitness advice everywhere. "Eat less, move more." But here's why personalized numbers beat guesswork 100% of the time.
The Math Works. Every Time.
Your body operates on pure physics. Energy in vs energy out determines weight change. The problem? Most people wildly guess their numbers and wonder why results don't come.
Real Use Case: Sarah's Fat Loss
Sarah spent 4 months "eating healthy" with zero progress. She calculated her TDEE (2,100 calories), set a deficit (1,700 calories), and lost 18 lbs in 12 weeks.
- • Before: Guessing portions, no tracking
- • After: Exact numbers, consistent results
- • Time saved: 4 months of wasted effort
They Work Together as a System
These aren't isolated tools. They're designed to build on each other, creating a complete blueprint for your transformation. Start with TDEE, set calorie goals, dial in macros.
Real Use Case: Mike's Lean Bulk
Mike wanted muscle without getting fat. He used TDEE (2,800), added 10% surplus (3,080), calculated macros (185g protein), and gained 12 lbs in 6 months with minimal fat gain.
- • Strategy: Controlled 300-calorie surplus
- • Result: 12 lbs gained, stayed lean
- • Key: High protein + exact calories
What Happens When You Skip the Numbers
Wasted Time
3-6 months of "trying stuff" before you realize you're eating the wrong amount
Lost Motivation
Working hard with zero results kills consistency faster than anything
Constant Guessing
Never knowing if you should eat more, less, or adjust macros. Pure chaos.
The Bottom Line
You can spend months guessing, or 60 seconds calculating. Your choice.
Every successful transformation starts with knowing your numbers. No exceptions.
Start With The Big 3
90% of people only need these three calculators. Start here.
All 16 Calculators
Every tool you need to understand your body and track progress
Follow This Order
Don't skip steps. This sequence matters.
TDEE First
Your daily calorie burn. The foundation for everything.
Set Calorie Goal
Based on TDEE, decide: lose, gain, or maintain weight.
Dial In Macros
Right protein, carbs, fats balance for your goal.
Common Questions
Which calculator should I use first?
Always start with TDEE. It's the foundation. Once you know your daily calorie burn, everything else makes sense.
How accurate are these?
They're starting points based on validated formulas. Use them to begin, then adjust based on real results over 2-3 weeks.
Do I need all 16 calculators?
No. Start with the Big 3 (TDEE, Calories, Macros). Explore others based on your specific goals.
Why are these free?
Good information should be available to everyone. No paywalls, no upsells, just tools that work.
Stop Guessing. Start Knowing.
Get your exact numbers in under 2 minutes. Free forever.
Calculate My TDEE NowNo email • No signup • 100% free