Tools
Free, evidence-based calculators to help you plan nutrition and understand your numbers, with no sign-up and nothing stored.
Eight calculators, each built on a published equation with known error margins, and each explaining where the number comes from. They run in your browser and nothing you type is stored or transmitted.
An estimate is not a measurement. Every tool here states the equation it uses and how far it can be wrong, because a number without its error bar is worse than no number.
All guides in this hub
Creatine Dose Calculator: How Much to Take
Work out your creatine dose from your body weight, with or without a loading week, using the International Society of Sports Nutrition figures. Nothing is stored, and there is no sign-up.
Low Testosterone Symptom Checker (ADAM Questionnaire)
Ten yes-or-no questions from the ADAM screening questionnaire. It flags a pattern worth testing for; it cannot measure a hormone, and it also flags many men whose levels are normal. Nothing is stored.
Body Fat Calculator for Men (US Navy Method)
Estimate your body fat from three tape measurements using the US Navy method for men. It comes with a real error margin, shown honestly as a range, and is best used to track change over months. Nothing is stored.
Waist-to-Height Ratio Calculator for Men
Measure your waist, enter your height, and see which central-adiposity band you fall into under the NICE guidance. It works where BMI struggles, including for men carrying a lot of muscle. Nothing is stored.
Water Intake Calculator for Men
Get a rough daily fluid target from your weight and training load, in line with the EFSA and US National Academies figures for men. A general estimate, not a strict rule. No sign-up.
Calorie Calculator for Men (BMR & TDEE)
Estimate the calories your body uses each day with the Mifflin-St Jeor equation for men. Enter your details to see a maintenance figure to work from, then adjust it for fat loss or muscle gain. Nothing is stored.
BMI Calculator for Men
Enter your height and weight to see your BMI and which range it falls in. BMI is a screening number, not a diagnosis, and it cannot tell muscle from fat, so read it with the notes below. Nothing is stored.
Protein Calculator for Men: Daily Target
Enter your weight and how active you are to see a realistic daily protein range, based on the same evidence as our protein guide. Nothing is stored, and there is no sign-up.
Where to start
- Protein calculator Start here if you are changing how you eat. It gives a daily range from the same evidence as the protein guide.
- Calorie calculator Get a maintenance figure from Mifflin-St Jeor before you cut or add calories.
- Waist-to-height ratio The number this hub trusts most: no equation, and it tracks central fat linked to cardiometabolic risk.
What this hub answers
- How accurate are these calculators?
- Each states its own error. The Mifflin-St Jeor equation lands within 10% of measured resting energy in most people, and body fat estimates from circumference carry several percentage points of error.
- Is my data stored?
- No. The calculations run in your browser and nothing you enter leaves the page.
- Which number should I trust most?
- Waist against height, because it needs no equation and tracks central fat associated with cardiometabolic risk.