#diet

Calculates your daily protein, fat, and carb targets in grams based on your goal, body weight, and activity level.

Estimate true net calories from food after accounting for the thermic effect of food and activity-related energy costs.

Estimates calories and macros for partially known meals (restaurant, dining hall, unlabeled) with uncertainty ranges when exact nutrition info is unavailable.

Calibrate your true TDEE from weigh-in trends and get a data-driven daily calorie target to hit your exact rate of fat loss or muscle gain.

Calculate daily protein, fat, and carb targets using AMDR guardrails with protein/fat priorities adjusted for your goal.

Calculate your safe daily protein target based on lean body mass or total weight, with kidney-safety checks.

Compare your expected weight loss from a calorie deficit against your actual scale trend to find out if your deficit is real — or just wishful math.

Build a macro-optimised grocery list from your favourite foods and see exactly how close your plan hits your daily protein, carb, and fat targets.