Precision nutrition targets based on your unique body data.
Whether you want to build muscle, shred body fat, or maintain your current physique, get an exact daily blueprint based on measured wearables data or clinical estimation formulas.
Input Modes
Measured or Estimated
Goal Types
Lose, Maintain, Gain
Output Depth
Budgets & Timelines
Why precision matters
Most calculators give you a generic number. We give you a roadmap.
Data-driven accuracy
Use actual data from your Apple Watch, Garmin, or Oura, or fallback on robust clinical formulas.
Built-in guardrails
Our algorithm automatically adjusts your desired pace to ensure you don't drop below safe caloric minimums.
Actionable timelines
See exactly when you'll hit your goal weight based on your selected rate of progress.
Macro splits
Get exact protein, carbohydrate, and fat targets tailored to your specific training style.
Your Nutrition Blueprint
Input your current stats below. We'll automatically save your preferences for your next visit.
Results Panel
Enter your stats on the left to see your personalized macro breakdown, timeline, and intake boundaries.
Maintenance Calories
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Daily Target
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Weekly Pace
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Goal Date
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Recommended Gear for Precision Tracking
To use Measured Mode effectively, you need accurate inputs. Here is the hardware we recommend for tracking resting energy, active burn, and current weight.
Withings Body Smart
Essential for logging accurate morning weigh-ins. Syncs directly via Wi-Fi to Apple Health or Google Fit so you always know your exact starting point.
View on AmazonApple Watch Series 9
The best tool for capturing your Resting Energy and Active Energy accurately. Perfect for supplying data to our Measured Mode.
View on AmazonGreater Goods Digital Scale
You can't hit your daily macro targets if you don't weigh your food. This is the #1 most important tool for any cutting or bulking phase.
View on AmazonFrequently Asked Questions
Estimated vs. Measured Mode?
Estimated uses basic formulas based on age, height, and activity level. Measured allows you to input exact calorie burn data from a wearable like an Apple Watch or Garmin for much higher accuracy.
Why was my pace adjusted?
Losing weight too fast can result in muscle loss or hormonal disruption. Our calculator automatically caps fat loss to safe minimums (1200 kcal for women, 1500 kcal for men) or 1% of your body weight per week.
Do I really need to track macros?
Total calories determine weight loss, but macronutrients dictate body composition. Hitting your protein goal ensures you maintain muscle while losing fat, or build muscle while gaining weight.