Free tools
Work out the starting point.
Eight calculators, no account, nothing stored. Every one shows the formula it used and names the paper it came from, because a number you cannot check is a number you are being asked to believe.
Nutrition
Protein
How much protein a day, and roughly how much of it per meal.
OpenEnergy
TDEE
What your body burns at rest, and what it burns once you live your day.
OpenEnergy
Calories
A daily calorie target for your goal, at a rate you can actually hold.
OpenNutrition
Macros
Protein, carbohydrate and fat — in grams, per day and per meal.
OpenEnergy
Calorie deficit
What a goal weight by a certain date actually asks of you, every day.
OpenMovement
Steps
A weekly step target that starts where you are, not at 10,000.
OpenMeasurement
BMI
A ratio of weight to height. It is not a verdict on your health.
OpenTraining
One-rep max
An estimated one-rep max from a set you have already done, plus the percentages to program from.
Open
Before you use them
An estimate is a starting point.
They describe averages
Every equation here was fitted to a population. It will describe a room full of people well and any one person in it only roughly. Use the number, then adjust it against what actually happens to you over a fortnight.
They are not a prescription
Nothing on these pages is medical advice or a personalised plan. If you are pregnant, managing a health condition, or working with a dietitian or doctor, theirs is the advice that counts.
Nothing is stored
The arithmetic runs in your browser. Your weight, height and age are not sent to us, saved or logged. If you make a free account, you choose what to bring with you — and it is filed as your own estimate, never as a target somebody set for you.
Then what
A number changes nothing. Logging it does.
The 14-day START HERE challenge is free, needs no equipment, and is built around exactly this — noticing what you actually do before changing any of it.
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