Tools
Calculators & tools
Quick, evidence-informed calculators that give your training and nutrition useful context. Pick a tool to get started.
How these tools work together
On its own, each number is just a snapshot. Used together they become one plan—where you are, how much to eat, what to eat, and how to train—because the result of one calculator is usually the starting input for the next.
A simple loop
- 1See where you start: use BMI and body-fat % together. BMI is a fast weight-for-height screen; body-fat % shows how much of that weight is fat versus muscle—the part BMI can’t see.
- 2Set your energy budget: TDEE estimates the calories you burn in a day. That is your maintenance line—eat below it to lose fat, above it to gain muscle.
- 3Turn calories into food: take your TDEE, adjust it for your goal, and enter it in the Macro calculator to get daily protein, carb, and fat targets.
- 4Train with intent: use your one-rep max to pick working weights, so the calories you eat build strength and muscle instead of just adding weight.
- 5Re-check and adjust: after a few weeks, run BMI and body-fat again. If the trend matches your goal, keep going; if not, nudge your calories and repeat.
Use one value in the next tool
- TDEEMacros
Your TDEE is the calorie number the Macro calculator starts from. Subtract about 300–500 kcal for fat loss or add a small surplus for muscle, then enter that figure as your daily calories.
- BMITDEE
The healthy weight range BMI shows for your height tells you how far you are from your goal—and therefore how large a calorie deficit or surplus makes sense.
- Body-fat %Macros
Body-fat % gives you your lean body mass. Anchoring protein to lean mass rather than total weight is more accurate if you are carrying more fat.
- One-rep maxMacros
Building muscle? Your 1RM sets the training weights; pair that stimulus with the calorie surplus and protein from the Macro calculator so the work turns into growth.