Protein Calculator

Macro Calculator

Protein, carbs and fat in grams per day.

Calorie Calculator

Daily calories to lose, maintain or gain weight.

One Rep Max Calculator

Estimate your 1RM and training loads.

Meal Plan Generator

Calculate your calories and macros, generate a meal plan and explore recipes and foods.

How Much Protein Do I Need Per Day?

Most active adults do well with 1.6–2.2 g of protein per kg of body weight per day. Less active people need less; people dieting or building muscle benefit from the upper range.

Macros Explained: Protein, Carbs and Fat

Macronutrients are protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Set protein first, keep fat at a healthy minimum and let carbohydrates fill the rest of your calories.

High-protein recipes

Recipes with at least 20 g of protein per serving and 25%+ of calories from protein.

Healthy breakfast recipes

Balanced breakfasts to start the day with protein and fibre.

Beginner Workout Plan (3 Days, Full Body)

Three full-body sessions per week built around simple, safe exercises. Every major muscle is trained three times a week with moderate volume — the fastest way to learn technique and build a base.

4-Day Upper/Lower Workout Plan

The most popular intermediate split: two upper and two lower days. Every muscle is trained twice a week with enough recovery between sessions.