Free tools

See how many calories you burn in a typical day based on your body and activity.

Turn maintenance calories into a daily target for losing, gaining, or maintaining weight.

Split daily calories into protein, carbs, and fat by preset or goal-weight protein.

Recommended daily protein from your goal weight and fitness goal.

Estimate when you could reach your goal weight at a steady weekly pace.

Body Mass Index from your height and weight with a simple category.

Daily hydration target from your weight and activity level.

Estimate your one-rep max from weight and reps using common formulas.

Which plates to load per side for your target weight on a barbell.

Split remaining daily calories into protein, carbs, and fat for one meal.

Set protein and fat — see how many carbs fit your calorie budget.

Pull meals and weight logs from your MFP data and import them into macro.

Plan fasting and eating windows for 12:12 through OMAD schedules.