Free tools

See how many calories you burn in a typical day based on your body and activity.

Turn maintenance calories into a daily target for losing, gaining, or maintaining weight.

Split daily calories into protein, carbs, and fat with body-weight-adaptive styles.

Recommended daily protein adapted to your body weight and fitness goal.

Estimate when you could reach your goal weight at a steady weekly pace.

Body Mass Index from your height and weight with a simple category.

Daily hydration target from your weight and activity level.

Estimate your one-rep max from weight and reps using common formulas.

Which plates to load per side for your target weight on a barbell.

Split remaining daily calories into protein, carbs, and fat for one meal.

Set protein and fat — see how many carbs fit your calorie budget.

Plan fasting and eating windows for 12:12 through OMAD schedules.

Pull meals and weight logs from your MFP data and import them into macro.

Pull meals and weight logs from your MacrosFirst export and import them into macro.

Turn a Cronometer servings export into meals you can import into macro.

Convert a Lose It data export into meals and weight logs for macro.

Convert a MacroFactor data export into meals and weight logs for macro.

Convert a FatSecret food diary CSV into meals you can import into macro.