Make your numbers useful.
Understand how your height and weight relate, estimate the energy you use, or bring your daily nutrition into focus. Each calculator explains how it works, what its results mean and where an estimate has limits.
The macro and protein tools draw on Dr Richie Kirwan’s Heracles nutrition course: start with energy balance, give protein a practical place in your meals, and build a routine that works beyond a perfect day on paper.
Use kilograms and centimetres or switch to UK imperial measurements. No account is needed. The tools calculate your entries in your browser rather than submitting them.
Where should I start?
Use BMI to put height and weight in context. Move to TDEE for an energy estimate, then the calorie deficit tool if fat loss is your goal. The macro calculator brings your calorie target and nutrients together; the protein and water tools help you plan daily habits.
These tools are for adults and provide general estimates. They do not diagnose a condition, decide treatment eligibility or replace a plan from your clinician.