Nutrition & Progress Tools
Plan targets, translate real portions, and make sense of progress without an account. Every tool explains its assumptions and keeps the calculation in your browser.
Tracking, portions, and progress
Progress Calibrator
Smooth daily weigh-ins, estimate an observed maintenance range, and check a goal timeline.
Open tool →NewFood Portion & Comparison
Convert common portions into grams and macros, then compare two foods on the same basis.
Open tool →NewNutrition Label Calculator
Scale the calories and macros on a package label to the amount you actually ate.
Open tool →NewRemaining Macros Calculator
Subtract food already eaten and split the remaining calories and macros across upcoming meals.
Open tool →NewMeal Estimate Range
Turn portion uncertainty and possible hidden additions into a transparent calorie range.
Open tool →UpgradedRecipe Calorie Calculator
Calculate recipe nutrition, scale servings, and use cooked weight for a custom portion.
Open tool →Targets and planning estimates
Macro Calculator
Estimate protein, carbohydrate, and fat targets from calories, body weight, and goal.
Open tool →TDEE Calculator
Estimate resting energy and total daily energy expenditure with the Mifflin–St Jeor equation.
Open tool →Calorie Deficit Calculator
Turn estimated maintenance calories into a conservative daily target.
Open tool →Protein Calculator
Calculate an evidence-informed daily protein range for your activity and goal.
Open tool →How to use nutrition estimates
Formulas provide a starting point. Use consistent measurements and several weeks of trend data before making small adjustments. These tools are educational and are not a substitute for individualized medical or dietetic care.