TRANSPARENT BY DESIGN
Methods, with context.
A calculation is only useful when you know what it uses. Each tool preserves its method and source inputs.
Body fat calculator
Choose a measurement method. Estimate body fat, fat mass, and lean mass.
TDEE calculator
Estimate daily energy needs and compare activity assumptions.
- Health Canada lists the 2023 adult EER equations used by this calculator.
- TDEE includes basal energy use, food processing, and physical activity; weight-stable adult TDEE approximates estimated energy requirement.
- The 2023 prediction equations used doubly labeled water data and reported varying individual prediction error.
- The report lists populations and conditions for which general equations need modification or another method.
Calorie deficit calculator
Explore how a calorie adjustment changes an energy estimate.
- NIDDK describes a dynamic body-weight model and excludes younger people, pregnancy, and breastfeeding from its planner.
- Constant 3,500-calorie-per-pound predictions can overestimate weight loss because metabolism changes.
- Energy equations have individual prediction error, so the starting energy estimate is uncertain.
Protein calculator
Convert a protein reference in grams per kilogram into daily grams.
Macro calculator
Turn a calorie amount and macro percentages into grams.
Waist-to-height ratio calculator
Compare your waist measurement with your height, in either unit system.
- NICE gives the midpoint rib-to-hip waist method, ratio formula, scope for adults with BMI below 35, and interpretation categories.
- BMI and other screening measures do not alone provide a full individual health assessment.
- The Navy body-composition method specifies its own natural-waist and other circumference sites.
Current calculation version: 2026-09-12.1. Sources and arithmetic have been checked. Independent clinical review has not been completed. Published equations are not proof of individual accuracy.