3 calculators in this category
- Macro Split CalculatorAtwater energy factors (4/4/9 kcal per gram) and IOM acceptable macronutrient distribution rangesA calorie target tells you how much to eat; a macro split tells you what. This calculator turns a daily calorie figure and a…
- Protein Intake CalculatorIOM Dietary Reference Intakes and the ISSN position stand on protein and exerciseProtein requirements scale with body size and with what you are asking your body to do, so the answer is a range rather than a…
- Daily Water Intake CalculatorEFSA and Institute of Medicine adequate intakes for waterThere is no single correct daily water figure, because fluid needs scale with body size, sweat losses and climate. What there…
Which one do you need?
- Macro Split Calculator
- Convert a calorie target into grams of protein, carbohydrate and fat using the 4/4/9 Atwater factors, with presets, per-meal amounts and a calorie check.
- Protein Intake Calculator
- Work out daily protein in grams from body weight or lean mass and your goal, from the RDA through the ISSN resistance-training ranges, with per-meal doses.
- Daily Water Intake Calculator
- Estimate daily fluid needs from body weight, training time, climate and life stage, reported in milliliters, liters, fluid ounces and cups, with EFSA checks.