Calorie Tools
BMR Calculator
Estimate basal metabolic rate from standard resting-energy equations.
Calorie Calculator
Estimate how many calories you need for maintenance, fat loss, or lean gain.
Calorie Deficit Calculator
Calculate deficit targets and daily calories from your selected weekly pace.
Calorie Estimator
Estimate meal calories from a photo with AI and confidence ranges.
Calories Burned Calculator
Estimate calories burned for many activities using MET-based exercise energy equations.
Fasting Weight Loss Calculator
Project weight change from fasting-day and feeding-day calorie patterns.
Intermittent Fasting Calculator
Estimate fasting-protocol calorie intake, daily expenditure, and weekly pace.
Macro Calculator
Set protein, carb, and fat gram targets from calorie goals and macro split presets.
Steps to Calories Calculator
Estimate calories burned from steps using stride, body weight, and walking pace.
TDEE Calculator
Estimate total daily energy expenditure from BMR equation and activity level.
How To Use Calories Tools Effectively
This category currently includes 10 tools. Choose one baseline tool first, then add one or two supporting tools for cross-checking.
Calorie and metabolism tools convert your goal into a practical intake framework. This category covers BMR/TDEE baselines, daily calorie targets, deficit planning, macro distribution, fasting context, and expenditure estimates.
Use one primary planning model at a time, then validate against real-world trend data. Too many simultaneous targets can create conflicting signals and poor adherence.
What This Category Is Best For
- Energy baseline setup: Use BMR and TDEE calculators first to anchor maintenance and intake strategy.
- Daily target setup: Use Calorie Calculator to establish a baseline intake goal.
- Fat-loss structure: Use Deficit and Fasting tools to set safe, consistent progression.
- Macro and activity context: Use Macro and Calories Burned tools to refine execution details.
Input Quality Checklist
- Align intake targets with your current TDEE estimate.
- Use realistic activity assumptions for burn-related tools.
- Track adherence and body trend before adjusting targets.
Interpretation Notes
- Calorie models are planning aids, not guarantees.
- Progress depends on adherence quality and consistency over time.
- Refine targets with 2-3 week trend windows, not day-to-day noise.
Common Mistakes To Avoid
- Stacking aggressive deficits with unrealistic activity assumptions.
- Changing macros and calories too frequently to evaluate results.
- Ignoring maintenance recalibration after significant weight loss.
Recommended Starting Tool: TDEE Calculator
Start with TDEE to set your energy baseline, then layer calorie and macro tools.