Tools
Calculators
Three tools for planning training and nutrition: daily calorie and macro targets, an estimated one-rep max, and an estimated body fat percentage.
Diet & Macro Calculator
Uses the Mifflin-St Jeor equation to project Basal Metabolic Rate (BMR), daily calorie needs (TDEE), and a macro split. These results pair naturally with a training split when planning a 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 burned at rest. It's derived from sex, age, height, and weight through the Mifflin-St Jeor equation. Multiplying that figure by activity level yields TDEE (Total Daily Energy Expenditure) — total calories burned in an average day, including exercise. The daily target then shifts TDEE based on the chosen 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 held at 2g per kg of bodyweight regardless of goal or diet style, supporting muscle repair and growth in every case.
- Fat is set as a percentage of daily target calories based on the chosen diet style: 15% for High Carb / Low Fat, 25% for Balanced, or 40% for High Fat / Low Carb.
- Carbohydrates make up whatever calories remain once protein and fat are allocated, primarily fueling training and recovery.
These figures are estimates, not medical advice. If progress isn't trending toward the intended goal, track weight and energy intake for two to three weeks, then adjust calories by 100–200 kcal.
Max Lift Calculator
Projects one-rep max (1RM) from a recent set taken close to failure, by averaging the Epley and Brzycki formulas. This approach holds up best for sets in the 1–12 rep range.
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Estimated 1RM (kg)
| % of 1RM | Weight | Approx. reps |
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Actual reps achievable at a given percentage vary by lifter and exercise. Treat these figures as a starting point for programming, not a fixed guarantee.
Body Fat Percentage Calculator
Applies the U.S. Navy circumference method to estimate body fat percentage. All it needs is a tape measure — no calipers or imaging required.
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Estimated body fat
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Category
The Navy method typically carries a margin of error of 3–4%. For a more reliable picture, pair it with progress photos and how clothing fits over time.