Nutrition & diet tools

Make sense of your daily nutrition. Explore free calculators, practical guides and a personalized plan that brings your food and training goals together.

Nutrition calculators

Start with calories, then explore protein and macros. Every calculator is free, works in your browser and shows its working.

Calorie calculatorEstimate your daily calories from your measurements, activity and goal.Protein calculatorFind a daily protein estimate in grams, with the calculation explained.Macro calculatorSee how your daily targets split into protein, carbohydrates and fat.

From daily targets to a plan

Want your nutrition and workouts in one place? The Phasebuilt builder combines calorie and macro estimates with meal guidance based on your goal, schedule and diet preferences, including vegetarian and vegan options.

Build my workout & nutrition plan

Free, with no account needed.

Understand your nutrition

Use these guides to understand the numbers before making changes to your routine.

How many calories do I need?Understand how calorie estimates are calculated and what they mean.How much protein do I need?Read the reasoning behind protein targets and how to use them.How to lose body fatExplore the role of nutrition, training and consistency.How to build musclePut nutrition and progressive training together.