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Calculators

Every one of these returns a number and then explains where it came from, how far it can be trusted, and what it cannot see. No email, no account.

Macro Calculator

Daily calories plus a protein, carb and fat split built from your bodyweight.

How many calories you burn in a day, and what that means for your goal.

Your daily protein target in grams, and where the number comes from.

The deficit for your target rate — and an honest timeline.

Body fat percentage from a tape measure, with its real margin of error.

What your scale weight is actually made of.

Your estimated 1RM, the spread between formulas, and your working weights.

Four classic formulas, compared — and why they disagree with each other.

Your BMI and its WHO band — plus why it misreads muscular people.

The calories you burn doing nothing at all — the base every target is built on.

How much muscle you carry for your frame, and how much room is left.

One tape measure, one division — and a better risk signal than BMI.

What an activity actually costs, sourced from the Compendium rather than guessed.

Your daily dose in grams, and why loading is optional.

Photograph a meal and get its calories and macros back.

These give you a starting number. Holding to it for six months is the part that actually decides anything — that is what Dietly Fit is for.