Macro Calculator
Mifflin-St Jeor BMR + activity multiplier. Protein 1.9 g/kg, fat 0.8 g/kg, carbs fill the rest.
Maintenance / TDEE
Daily Target
Protein
Carbs
Fat
Track for 2 weeks. If the scale moves opposite to your goal, adjust calories ±150 kcal. Protein stays constant. Carbs and fat split the remaining calories.
Track to within ±100 kcal for 14 days. If the scale moves opposite to your goal, adjust calories ±150. Then check the Protein Calculator to lock in per-meal targets, and the Steps Estimator to widen the deficit without hurting recovery.
What each one does
Use them in combination — pick a daily target, lock in a 1RM, dial in steps, and check progress with body-fat and standards.
Daily targets
Macro Calculator
TDEE-based calorie and macro targets for fat loss, recomp, and muscle gain.
Nutrition
Protein Calculator
Daily protein and per-meal distribution based on bodyweight and goal.
Energy balance
TDEE & Maintenance
Daily energy expenditure using Mifflin-St Jeor and activity multipliers.
Planning
Weight-Loss Pace
Estimate weeks to a goal weight at sustainable rates of fat loss.
Activity
Step Goal Estimator
Daily step target to widen your deficit without hurting recovery.
Recovery
Hydration Calculator
Daily water target based on bodyweight, activity, and climate.
Strength
1RM Calculator
Estimate your one-rep max from a clean working set (Epley + Brzycki blend).
Strength
Plate Loader
How to load a barbell to a target weight, in kg or lb.
Composition
Body-Fat Estimator
Navy-method body-fat percentage from waist, neck, and (women) hip measurements.
Strength
Strength Standards
Look up where your big lifts sit relative to bodyweight and training age.
Decision
Goal Path Finder
Match Foundation, Hypertrophy, or Recomposition to your goal and lifestyle.