Tools
Free, evidence-based calculators to help you plan nutrition and understand your numbers, with no sign-up and nothing stored.
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.