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Nutrition calculators for the fuel side of fitness.
Protein, water and macros — the three numbers that decide whether your diet actually supports your training.
Training progress is decided as much in the kitchen as in the gym. These three calculators translate general nutrition guidelines into numbers specific to you: how much protein your goals call for, how much water your body size and activity level need each day, and how to split a calorie target across protein, carbs and fat depending on the kind of diet you're following. None of these replace advice from a registered dietitian, especially if you have a medical condition, but they're a solid, evidence-based starting point for everyday planning.
Frequently asked questions
How much protein do I actually need per day?
General health guidelines suggest around 0.8g per kg of body weight. Active people and those doing regular resistance training typically do better around 1.2–1.6g/kg, and those focused on muscle gain often aim for 1.6–2.2g/kg. The calculator above lets you pick the band that matches your goal.
How much water should I drink a day?
A common baseline is about 33ml per kg of body weight, adjusted upward for exercise and hot climates. Individual needs vary with sweat rate, diet and health conditions, so treat this as a starting target rather than a strict rule.
What's the best macro split for weight loss?
There's no single best split — what matters most for weight loss is a consistent calorie deficit. A higher-protein split (around 30/40/30) tends to help preserve muscle and manage hunger during a deficit, which is why it's included as an option above.
