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Eat Your Macros
Free tools, no signup required

Nutrition is knowledge,not guesswork.

Understand the science. Calculate your numbers. Build habits that last. Evidence-based tools for your fitness journey.

10,000+ calculations
100% free
Science-backed
0calories / day
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🍗
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Protein 165g
Carbs 245g
Fat 75g

60-Second Preview

Your numbers in seconds

Select your goal to see an estimated daily target. For precise numbers based on your body, use our calculator.

↑ Select a goal to see your estimated target

The Tools

Calculate what matters

Personalized results in seconds. No account required.

TDEE Calculator

Find your Total Daily Energy Expenditure — the foundation of any nutrition plan.

Example Result

2,450calories/day

Protein Calculator

Calculate optimal protein intake for your goals.

Example Result

165gdaily target

Macro Calculator

Get your ideal protein, carb, and fat split.

BMI Calculator

Quick body mass index assessment.

Nutrition Search

Look up nutrition facts for any food.

Water Intake

Calculate your daily hydration needs.

The Process

Simple steps to lasting results

No complicated meal plans. No expensive supplements. Just science-backed tools and knowledge to help you reach your goals.

Step 01

Know Your Numbers

Use our calculators to find your TDEE, protein needs, and ideal macro split. Takes less than a minute.

Calculate TDEE
Step 02

Understand the Why

Read our evidence-based guides to understand the science behind the numbers. Knowledge is power.

Read Guides
Step 03

Track & Adjust

Apply what you learn, track your progress, and adjust as needed. Consistency beats perfection.

Start Tracking

Ready to take control of your nutrition?

The Science

Learn the fundamentals

A top-down view of a variety of healthy, high-fiber foods including oats, berries, apples, broccoli, and beans, arranged on a clean surface.
5 min read

Why Fiber is Your Gut's Best Friend: A Simple Guide

Discover why dietary fiber is crucial for your health. This guide breaks down the types of fiber, its benefits for digestion, weight management, and heart health, with simple tips to get more.

A side-by-side comparison of a bowl of hot, steaming white rice and a bowl of cooled, reheated white rice, illustrating the concept of resistant starch.
5 min read

The Cold Rice Hack: How Resistant Starch Can Lower Calories

An illustration showing how protein has a higher thermic effect (20-30%) compared to carbohydrates (5-10%), leading to a greater metabolic burn.
5 min read

The Thermic Effect of Protein: How Eating More Can Help You Lose Weight

Ready to stop guessing?

Join thousands who've taken control of their nutrition with data, not diets. Your personalized numbers are just a click away.

No signup required • 100% free • Science-backed