Macros & Intake

Convert calorie percentages into daily protein, carb, and fat gram targets based on your TDEE.

Multiply body weight by grams-per-kilogram rate to estimate daily protein intake in grams.

Estimate the caloric contribution of ethanol in alcoholic beverages using ABV and serving size.

Estimate remaining caffeine in your system using exponential decay and a 5-hour half-life.

Estimate daily water intake using body weight and activity level with clinical hydration guidelines.

Estimate weekly calorie distribution across high-, medium-, and low-carb training days.

Scale recipe ingredient quantities proportionally when changing serving counts.