2 tools
A free buy-back calculator that converts food calories into the physical activity required to offset them. Enter the kcal you ate and your bodyweight; the tool returns the equivalent minutes of walking, rucking, standing, stair-climbing, and other common buy-back activities, with MET values pulled from the Compendium of Physical Activities. Unlike pace-of-eating shame tools, this one frames the buy-back as agency: you ate the slice — here are five honest options for getting back to your target. Renders alongside the formula and citations.
A free hand-portion calorie estimator built on the method nutrition coaches use when clients can't or won't weigh food. Your hand is your scale: a palm of protein, a fist of vegetables, a cupped hand of carbs, a thumb of fat. The tool adds up the kcal for the portions you ate and shows where the macro split lands. Research suggests hand-portion estimation is about 95% as accurate as digital scales for most people — far better than guessing, and infinitely more sustainable than weighing every meal forever.
