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Rooted Fitness logo: a tree with a cross growing from a loaded barbellRooted.Bobby Lawson

Free tool

Your daily numbers, without the guesswork.

Mifflin-St Jeor, an honest activity multiplier, and macros aimed at the thing most people actually want: gaining muscle and eating better. Nothing leaves your browser.
Your numbers
Units
Sex at birth

Anything outside 13–100 is clamped to the range.

Clamped to 50–700 lb.

Clamped to 48–90 in.

Goal

Your daily targets

Fill in your numbers above to see your daily targets.

Set the tempo

Numbers are the easy part. Keeping them is the practice.

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Questions

About these numbers

How accurate is a calorie calculator?
It's a starting point, not a verdict. Mifflin-St Jeor estimates your resting burn within a reasonable range, then the activity multiplier adds a guess on top of a guess. Run the numbers for two weeks, watch the scale and the mirror, and adjust from there.
Why is the protein target so high?
Because gaining muscle is the goal, and protein is the one macro people consistently under-eat. Around one gram per pound of body weight is a practical target that also keeps you full.
Do I have to weigh my food forever?
No. Most people track for a few weeks to learn what portions actually look like, then stop. The point is calibration, not surveillance.