Free tools
Work out your calories, macros and protein in a minute. Each tool shows its formula, runs in your browser and asks for nothing in return. They use the same math as the Epoch app.
- TDEE calculatorYour daily calories and BMR from the Mifflin-St Jeor equation, plus targets to cut, maintain or bulk.
- Macro calculatorTurn your calories into grams of protein, carbs and fat for a cut, maintenance, bulk or recomp.
- Protein calculatorHow much protein a day for your goal and training, and how much per meal.
- Free barcode scannerA calorie counter that scans packaged food for free, with no trial and no cap.
Where to start
Start with the TDEE calculator to get a daily calorie number, then carry it into the macro calculator; the TDEE result links straight across with your numbers filled in.
Rather not do the math every week? Epoch turns these numbers into a daily plan and counts every meal and workout against it.
Estimates, not medical advice.