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Make progress with our collection of proven calculators and learn with our data-focused approach.

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Carbs vs Fats: Understanding Their Roles and Benefits

8/22/2025

Learn the difference between carbs and fats, their health benefits, and how to balance them for energy and weight management.

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Build a Macro-Friendly Plate (With MyPlate & Real-World Portions)

8/17/2025

A visual, science-based approach to portioning carbs, protein, and fats that works for cutting, bulking, or maintenance.

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Zero-Cal Sweeteners & Weight: What WHO and Trials Say

8/17/2025

We summarize WHO’s 2023 guidance and clinical trial evidence on non-sugar sweeteners so you can decide if they fit your macro plan.

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Added Sugar vs. Carbs: Cutting Sugar Without Cutting Performance

8/17/2025

FDA & AHA guidance on added sugars, plus practical swaps to protect macros and training.

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Fiber & Volume Eating: Stay Full on Fewer Calories

8/17/2025

Learn evidence-based ways to reduce energy density and use fiber (14 g/1,000 kcal) to stay full on fewer calories.

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High-Protein Diets & Weight Loss: What the Evidence Actually Says

8/17/2025

We sifted systematic reviews to explain how higher-protein diets affect weight, fat mass, and lean mass.

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How Much Protein Do You Really Need?

8/17/2025

Daily and per-meal protein targets using DGA, NIH ODS, and ISSN guidance, practical numbers for real-world eating.

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Macro Basics: Calories per Gram, AMDR Ranges & Why Macros Matter

8/17/2025

Learn the science of macros: 4/4/9 calories per gram, evidence-based AMDR ranges, and how to use them for macro-friendly eating.

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Why Eatyourmacros?

Accurate, tools and practical guidance to help you hit your goals.

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Built on established information and knowledge. Processed and summarized with AI to make it easier to understand.

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Simple tools that are easy to use.

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Tools

BMI Calculator

Check your Body Mass Index (BMI) to see if you're in a healthy range for your height and weight. A quick way to understand where you stand.

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Protein Intake Calculator

See how much protein you should eat daily to build muscle, stay full, and support your training. Get your target in just a few clicks.

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TDEE Calculator

Want to know how much you should eat to lose, maintain, or gain? This calculator gives you your daily calorie target based on your stats and activity.

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Water Intake Calculator

Find out how much water your body really needs each day. Staying hydrated helps with energy, recovery, and hitting your fitness goals.

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Ready to dial in your macros?

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Frequently Asked Questions

Quick answers about Eatyourmacros.com and our tools.

What is TDEE and why does it matter?

TDEE (Total Daily Energy Expenditure) is the number of calories you burn each day. Knowing your TDEE helps you set calorie targets for fat loss, maintenance, or muscle gain.

How do I calculate my macros?

Use our calculators to estimate your calories, then set protein, fat, and carb targets based on your goal and preferences. We provide step-by-step guidance inside each tool.

How much protein should I eat?

A practical range for most active people is 0.7–1.0 g per pound of goal body weight (1.6–2.2 g/kg). Our Protein Calculator gives a personalized recommendation.

Can I use these calculators for weight loss?

Yes. Choose a moderate calorie deficit (typically 10–20%) from your TDEE and follow the macro targets. Adjust weekly based on progress.

Are the tools free to use?

Yes, our calculators and articles are 100% free. No subscriptions or paywalls.

Do I need to create an account?

No. You can use all tools without signing up. We don’t require personal data to get your results.