Tools
Calculators
Everything you need to plan your training and nutrition, in one place: daily calories and macros, an estimated one-rep max, and your body fat percentage.
Diet & Macro Calculator
Estimate your Basal Metabolic Rate (BMR), daily calorie needs (TDEE), and macro split using the Mifflin-St Jeor equation. Use it alongside a training split to plan your bulk, cut, or maintenance phase.
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BMR (kcal)
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Maintenance (kcal)
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Daily target (kcal)
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Protein (g)
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Fat (g)
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Carbs (g)
How this is calculated
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest, estimated with the Mifflin-St Jeor equation from your sex, age, height, and weight. Multiplying BMR by your activity level gives TDEE (Total Daily Energy Expenditure) — the calories you burn in an average day, including exercise. Your daily target then adjusts TDEE up or down based on your goal: roughly a 500 kcal deficit to cut, no change to maintain, or a 300 kcal surplus to bulk.
How macros are split
- Protein is set at 2g per kg of bodyweight to support muscle repair and growth, regardless of goal.
- Fat is set at 25% of your daily target calories to support hormone production, since it's a dense 9 kcal per gram.
- Carbohydrates fill the remaining calories after protein and fat, fueling training and recovery.
These numbers are estimates, not medical advice. Track your weight and energy over two to three weeks and adjust calories up or down by 100–200 kcal if you're not trending toward your goal.
Max Lift Calculator
Estimate your one-rep max (1RM) from a recent set taken close to failure, using the average of the Epley and Brzycki formulas. Works best for sets of 1–12 reps.
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Estimated 1RM (kg)
| % of 1RM | Weight | Approx. reps |
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These numbers are estimates — actual reps at a given percentage vary by lifter and exercise. Use them as a starting point for programming, not a guarantee.
Body Fat Percentage Calculator
Estimate your body fat percentage using the U.S. Navy circumference method. All you need is a tape measure — no calipers or scans required.
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Estimated body fat
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Category
The Navy method is an estimate with a typical margin of error of 3–4%. For a more precise reading, pair it with progress photos and how your clothes fit over time.