What this free nutrition calculator does for you

Automatically calculates your:

• Resting Metabolic Rate (RMR)

• Maintenance calories

• Deficit and surplus calorie targets

• Daily calorie needs for:

  • Rest days

  • Single training days

  • Double training days

• Lets you fully customise your macronutrient targets:

  • Adjust protein, carbohydrate, and fat ratios to suit your goals and preferences with recommendations provided.

• Provides daily fluid intake recommendations tailored to you.

• Includes dynamic weight loss and weight gain calculations:

  • Weight loss: Optimised for performance and lean mass retention

  • Weight gain: Designed to minimise unnecessary fat mass gain