# GreenMacros

> Free, science-based fitness and nutrition calculators in 25 languages. Every tool uses peer-reviewed formulas (Mifflin–St Jeor, U.S. Navy, Boer, Wilks, Tanaka), runs entirely client-side, and stores no data. No signup, no ads gating, instant results.

GreenMacros is a calculator hub. Each calculator page contains the live tool, the exact formula with worked logic, a "what your numbers mean" guide, an FAQ, and primary scientific sources. Content is not medical advice.

## Calculators

- [TDEE Calculator](https://greenmacros.com/tdee-calculator): Total Daily Energy Expenditure — maintenance calories, BMR, cut/maintain/bulk targets and a macro split (Mifflin–St Jeor).
- [Macro Calculator](https://greenmacros.com/macro-calculator): Daily protein, carb and fat grams for fat loss, maintenance or muscle gain.
- [BMR Calculator](https://greenmacros.com/bmr-calculator): Basal Metabolic Rate — calories burned at complete rest (Mifflin–St Jeor).
- [BMI Calculator](https://greenmacros.com/bmi-calculator): Body Mass Index with honest context on its limitations.
- [Calorie Deficit Calculator](https://greenmacros.com/calorie-deficit-calculator): Safe deficit target and projected weekly weight loss.
- [Body Fat Calculator](https://greenmacros.com/body-fat-calculator): Body-fat % via the U.S. Navy tape method, plus fat and lean mass.
- [Ideal Weight Calculator](https://greenmacros.com/ideal-weight-calculator): Healthy weight range (Robinson, Miller, Devine, Hamwi + BMI band).
- [Protein Calculator](https://greenmacros.com/protein-calculator): Evidence-based daily protein in grams by goal.
- [One Rep Max Calculator](https://greenmacros.com/one-rep-max-calculator): Estimated 1RM (Epley & Brzycki) with a %-of-1RM training table.
- [Lean Body Mass Calculator](https://greenmacros.com/lean-body-mass-calculator): Lean body mass via the Boer formula.
- [Water Intake Calculator](https://greenmacros.com/water-intake-calculator): Daily hydration target from bodyweight and activity.
- [Heart Rate Zone Calculator](https://greenmacros.com/heart-rate-zone-calculator): Max heart rate (Tanaka) and five training zones.
- [Wilks Calculator](https://greenmacros.com/wilks-calculator): Powerlifting Wilks score for comparing totals across bodyweights.
- [Body Surface Area Calculator](https://greenmacros.com/body-surface-area-calculator): BSA via Du Bois and Mosteller.
- [Pregnancy Weight Gain Calculator](https://greenmacros.com/pregnancy-weight-gain-calculator): Healthy gain by week using IOM guidelines.
- [Running Pace Calculator](https://greenmacros.com/running-pace-calculator): Pace per km/mile and speed from distance and time.

## Niche guides

- [TDEE Calculator for Women Over 40](https://greenmacros.com/tdee-calculator-women-over-40)
- [TDEE Calculator for Endurance Athletes](https://greenmacros.com/tdee-calculator-endurance-athletes)
- [Keto Macro Calculator](https://greenmacros.com/keto-macro-calculator)
- [Vegan Macro Calculator](https://greenmacros.com/vegan-macro-calculator)

## Notes

- Localized at /<lang>/ for 25 languages (e.g. /de/, /es/, /ja/, /ar/ which is right-to-left). English is at the root.
- Sitemap: https://greenmacros.com/sitemap-index.xml