Nutrition and Metabolism

Estimate basal metabolic rate with Mifflin-St Jeor, Harris-Benedict, and optional body-fat based equations, using US or metric inputs.

Estimate total daily energy expenditure from BMR, steps, workouts, activity components and goal calorie targets, with US or metric inputs.

Estimate daily protein, carbohydrate and fat targets from calories, activity, goals and common macro splits, with US and metric inputs.

Estimate a daily protein range from body weight, age, goal, protein source and meal frequency, with US and metric inputs.

Estimate daily carbohydrate needs from body weight, activity, calories, training days and carb cycling, with US and metric inputs.

Estimate daily dietary fat grams from body weight, goal and optional TDEE, with saturated and unsaturated fat planning context.

Estimate maintenance calories, a calorie deficit or surplus, daily target calories and a rough weight-change timeline using US or metric inputs.

Estimate a daily fiber target from age, sex, calorie intake and goal, then compare it with a typical current diet pattern.

Estimate daily calorie needs from BMR, TDEE, activity level and goal, then review maintenance, weight-loss, weight-gain and macro targets.

Estimate daily water intake from body weight, activity, climate, coffee, alcohol, pregnancy and breastfeeding, with US and metric units.