How to Use These Nutrition Calculators
Most people start their nutrition journey with a single question: How many calories should I eat? But calories alone only answer half the question. The three calculators on this page are designed to be used in sequence — each one builds on the output of the previous.
Step 1: TDEE — Your Calorie Starting Point
TDEE (Total Daily Energy Expenditure) is the number of calories you burn on an average day, accounting for your basal metabolic rate and all physical activity. It's calculated using the Mifflin-St Jeor equation — the most validated BMR formula for the general population — adjusted by an activity multiplier. TDEE tells you your maintenance level: eat at this number and your weight stays stable. Eat less to lose fat; eat more to gain muscle.
Step 2: Macros — How to Spend Your Calories
Once you know your TDEE and have adjusted it for your goal (e.g. a 20% deficit for fat loss), the macro calculator splits those calories into protein, carbohydrates, and fat. Unlike tools that use a fixed 40/30/30 split, this calculator anchors protein to your body weight — the approach supported by the International Society of Sports Nutrition — then sets a fat floor to ensure hormonal health, and fills remaining calories with carbohydrates. The result is a macro target that's actually personalised to your physiology, not a generic template.
Step 3: Protein — Your Most Important Number
Protein is singled out in a dedicated calculator because it's the macro that most people consistently under-eat, especially in a calorie deficit. The protein calculator lets you arrive at your daily protein target without calculating TDEE first — useful if you already know your calorie intake and just want to audit your protein. It also provides the research-supported range (minimum to athlete-level) so you can see exactly where your target sits.
Why "Science-Based" Matters
There are hundreds of nutrition calculators online. Most use outdated formulas (Harris-Benedict BMR from 1919), arbitrary macro percentages, or don't distinguish between goals at all. Cook This Much's calculators use the Mifflin-St Jeor equation for BMR (validated in 2005 as the most accurate for non-obese adults), ISSN 2017/2023 position stands for protein targets, and a fat floor derived from endocrine research to protect hormonal function during a deficit. These are the same formulas and guidelines used by registered dietitians and sports nutritionists.
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