Estimate your maintenance calories to guide fat loss, maintenance, or gain.

Find your resting calorie needs to understand your baseline metabolism.

Set a safe, sustainable deficit using your TDEE to support fat loss.

Turn calories or TDEE into daily protein, fat, and carbs — with per-meal targets.

Set a daily protein target to preserve lean mass and improve recovery.

Personalize daily ounces and liters, with per-glass and per-bottle guidance.

Find your Body Mass Index and category as a general screen.

Estimate lean mass to tailor protein targets and support metabolism.

Screen for symptoms of low testosterone and learn when a hormone evaluation is recommended.

Rate 16 common symptoms to identify severity and the best next steps for relief.