Calorie & Macro Calculator
Calculates daily calorie target based on goal (lose / maintain / gain) plus a suggested macronutrient split. Protein is set high (1.6-2.2 g/kg) to preserve muscle in a deficit and support growth in a surplus. Fats set at 25-30% of calories for hormonal health.
📘 Formula & explanation
Calories: cut = TDEE * 0.8, maintain = TDEE, bulk = TDEE * 1.10. Protein = 2g/kg bodyweight. Fat = 25% of total calories. Carbs = remaining calories.
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BMI Calculator
Body Mass Index — quick screening for weight relative to height.
Body Fat Percentage Calculator (US Navy)
Estimate body fat using the U.S. Navy circumference method.
Lean Body Mass Calculator
Estimate lean mass from body weight and body fat percentage.
Apply this to your training
Use the result to pick or adjust a workout plan, or browse the exercise library.