Dial in Your Macros,
Eat with Physiological Intent.
Free nutrition calculators: TDEE from the Mifflin-St Jeor equation, macro splits for cutting or bulking, protein targets by body weight, and per-meal breakdowns. No sign-up.
Mifflin-St Jeor Formula
The clinical gold standard for basal metabolic rate (BMR) calculation based on sex, age, height, and body mass.
Protein Floor Sizing
Evidence-based 0.8g–1.0g per pound of lean mass to spare muscle tissue in caloric deficits.
Realistic Cut Deficits
300–500 kcal deficits that target adipose tissue loss while preserving thyroid hormones and strength.
MacroPlate Calculators
TDEE Calculator
Total daily energy expenditure from the Mifflin-St Jeor equation plus honest activity multipliers — with BMR, NEAT context, and adjustment guidance.
Macro Split Calculator
Cut, maintain, or bulk calories split into protein, fat, and carbs — protein-first, with grams per meal.
Protein Calculator
Daily protein target by bodyweight and goal — with per-meal grams and what 30 g of protein looks like in real food.
Cut or Bulk Calculator
Decide whether to cut, maintain, or bulk from body-fat context — with calorie targets, weekly-rate math, and realistic timelines.
Evidence-Based Physiology
TDEE Formulas Compared: Why Yours May Be Off by 20%
Mifflin-St Jeor vs Harris-Benedict vs Katch-McArdle vs measured — where each fails, and how to find your true number in three weeks.
How Much Protein Do You Actually Need? The Evidence, Ranged
The RDA is a floor, not a target. What 40 years of nitrogen balance and modern RCTs say about protein for lifters, cutters, and everyone over 65.
How to Run a Cut That Actually Ends: Rate, Breaks, and the Reverse Diet
Most cuts fail at week six or at the refill. Here is the full arc — deficit sizing, the maintenance break, and the reverse diet nobody plans.