tools
Calculators
The standard formulas, run in your browser, explained in plain language. No sign-up, no email.
TDEE calculator
Total daily energy expenditure — roughly what you burn on a normal day, from Mifflin–St Jeor plus an activity factor.
energy in / out →Calorie deficit calculator
Pick a rate of loss, get a daily calorie target and a rough timeline — with a floor warning when the target goes too low.
weight loss →BMR calculator
Basal metabolic rate — the energy your body uses at complete rest, before anything you do on top.
baseline →Macro calculator
Turn a daily calorie number into grams of protein, carbs and fat, with a few common splits.
protein / carbs / fat →These give you an estimate to start from. Real numbers drift — Elo adjusts yours from what actually happens week to week.