Free Nutrition Tools

Evidence-based calculators to take the guesswork out of your diet. No sign-up required.

Or let GainsMeal handle all the math for you — try it free

Macro Calculator

Calculate your daily protein, carbs, fat, and calorie targets based on your body stats and goal. Uses the Mifflin-St Jeor formula.

Find your Total Daily Energy Expenditure — the exact number of calories your body burns every day.

How much protein do you actually need per day? Get your minimum, recommended, and optimal intake based on your weight and goal.

See what a full AI-generated 7-day meal plan looks like — breakfast, lunch, and dinner adjusted to your macros.

GainsMeal does all this automatically and then generates your full 7-day meal plan — breakfast, lunch, and dinner adjusted to your exact macros.

Want to understand the science behind these numbers? Read our nutrition blog →