Free Tools

Nutrition Calculators

Find your daily calorie target and macros. Evidence-based, no signup required.

TDEE Calculator

Estimate your Total Daily Energy Expenditure — the calories you burn per day. The foundation for any cut, bulk, or maintenance plan.

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Calorie Deficit Calculator

Get your daily calorie target to lose weight at a safe, sustainable pace — 0.5 to 2 lb per week.

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Macro Calculator

Personalized protein, carbs, and fat targets in grams per day — balanced, high-protein, low-carb, keto, or endurance.

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Which calculator should I use?

Start with the TDEE Calculator — it tells you how many calories your body burns in a day. That number is the foundation for the other two.

Want to lose weight? Use the Calorie Deficit Calculator to pick a safe daily target.
Want to build muscle or recomp? Use the Macro Calculator to get your protein, carb, and fat targets.
Just curious about your maintenance number? The TDEE calculator alone has you covered.

All three calculators use the Mifflin-St Jeor equation — the most accurate predictive BMR formula for the general population — combined with standard activity multipliers. They're estimates, not lab measurements, so use them as a starting point and adjust based on real-world results after 2–3 weeks.

Hit your numbers automatically

LunoMeal logs your meals from a photo and tracks calories and macros against your targets — automatically.

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