TDEE Calculator
Your Results
BMR
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TDEE (Maintenance)
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Mild Cut (−250)
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Aggressive Cut (−500)
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Lean Bulk (+250)
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These are estimates based on the Mifflin-St Jeor equation. Individual needs can vary ±10–20%. Adjust based on real-world results.
BMI Calculator
Your BMI Result
Body Mass Index
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BMI is a screening tool only. It does not directly measure body fat or health. Talk to your healthcare provider for a full assessment.
Macro Calculator
Your Daily Targets
Target Calories
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Protein
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Carbs
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Fat
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Protein is set at ~2 g per kg body weight (excellent for most patients). Fat at ~0.8 g/kg. Carbs fill the remaining calories. Adjust based on how you feel and progress.
One-Rep Max Calculator
Your Estimated One-Rep Max
Estimated 1RM
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| % of 1RM | Weight | Typical Use |
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This uses the average of the Epley and Brzycki formulas (most accurate for 1–10 reps). Results are estimates only — always use proper form and a spotter when testing true maxes.