Tools

Calorie Budget Tracker Worksheet

Printable 7-day calorie budget tracker: enter your TDEE and goal to get a daily budget, net balance column, optional macros, and a weekly summary on a Letter-size sheet.

Calorie Cycling Simulator

Simulate a calorie-cycling plan (low-deficit days plus high-deficit or refeed days) and compare projected weight loss against a flat daily deficit, with a chart.

200 vs 500 vs 1000 Calorie Deficit Comparison

Compare weight-loss time and daily intake for 200, 500, and 1000 calorie deficits, with a chart and a safety note on large gaps.

High-Protein vs Low-Carb vs Balanced Diets

Compare three popular diet approaches by estimated weeks to goal, weekly fat loss, and sustainability, with a comparison chart.

Macro Adjustment Simulator

Simulate moving protein from one percentage to another and see how carbs and fat grams adjust, with a current-vs-new comparison chart.

Food Amount Needed for Your Protein Goal

Reverse protein calculator: enter your daily protein goal in grams to see how many grams of chicken, eggs, whey, yogurt, or salmon you need, with a comparison chart.

Daily Calories to Maintain Your Goal Weight

Reverse calorie calculator: enter your goal weight, height, age, sex, and activity to see the daily maintenance calories that hold that weight, with a sensitivity chart.