TOOLS
All calculators
Standalone tools for one question, or the Full Plan, which chains them all and ends in a shopping list.
Full Plan (TDEE to basket)
Stats in, complete daily plan out.
LiveTDEE Calculator
Daily energy expenditure with macro targets.
LiveCalorie Deficit Calculator
Maintenance, deficit and protein target.
LiveBMR Calculator
Three equations side by side, plus activity.
LiveMacro Calculator
Protein, carbs and fat in grams by goal.
LiveProtein Calculator
Daily grams by bodyweight, goal and activity.
LiveCarbohydrate Calculator
Daily carb grams by goal and diet style.
LiveFat Intake Calculator
Daily fat grams and the healthy minimum.
LiveBody Recomposition
Training and rest day calories.
LiveBody Fat
US Navy tape method, lean mass, category.
LiveArmy Body Fat
AR 600-9 tape test standards by age.
LiveLean Body Mass
Lean and fat mass, Katch-McArdle BMR.
LiveWeight Loss Timeline
Goal date and the daily deficit it needs.
LiveCalories Burned
20 activities by weight and duration.
LiveOne Rep Max
1RM estimate plus training percentages.
LivePace Calculator
Pace, speed and race time predictions.
LiveTarget Heart Rate
Five training zones in bpm by age.
LiveGLP-1 Protein Target
Protect muscle on appetite-suppressing meds.
LiveCreatine Dose
Daily dose, loading vs steady.
LiveCost per Serving
True price per 20 g protein.
LiveBMI Calculator
BMI, category and healthy range.
LiveHealthy Weight
Your range by height and frame size.
LiveIdeal Weight
Devine, Hamwi, Robinson plus BMI range.
LiveBody Type
Frame size, somatotype and body shape.
LiveBody Surface Area
Four formulas side by side, in m2.
LiveFiber Calculator
Daily target, your gap and a safe weekly ramp.
LiveCaffeine Calculator
Pre-workout dose and your sleep cutoff time.
LiveProtein Per Meal
The leucine threshold dose, adjusted for age.
LiveWaist to Height Ratio
The 0.5 rule, recommended alongside BMI.
LiveSweat Rate
Fluid and sodium replacement from your own data.
LiveOmega-3 Calculator
EPA and DHA gap, and real capsule count.
LiveMagnesium Calculator
Target, dietary gap and elemental dose.
LiveMifflin-St Jeor
The modern default BMR equation.
LiveHarris-Benedict
The revised 1984 equation, compared.
LiveKatch-McArdle
BMR from lean body mass.
LiveCreatine and Water
Dose, mixing volume and daily fluid.
LiveDevine, Hamwi, Robinson
Clinical ideal weight formulas compared.
LiveSteps to Calories
What your step count actually burns.
LiveGoal Body Fat
Your weight at a target body fat percentage.
LiveMaintenance After Loss
New maintenance, including adaptation.
LiveMeal Macro Splitter
Split your day across meals properly.
LiveDiet Break
Whether you are due one, and how long.
LiveMeal Prep Calculator
Macros to a raw shopping list.
LiveRaw to Cooked
Weight conversion for meat, rice and pasta.
LiveRecipe Macros
Per serving and per 100 g from recipe totals.
LiveProtein Cost
Compare any two foods per 20 g protein.
LiveAlcohol Calories
Per session, week and month.
LiveSleep Calculator
Bedtime and wake time by 90 minute cycles.
LiveFFMI Calculator
Lean mass relative to height.
LiveVO2 Max
Three estimation methods, no lab needed.
LiveStrength Standards
Your lifts as bodyweight multiples.
LiveCarb Cycling
Training and rest day macros.
LiveWeekly Calorie Budget
Plan a week around big days.
LiveKeto Macros
Carb cap, protein by bodyweight, fat fills the rest.
LiveNet Carbs
Fibre and sugar alcohol subtraction done properly.
LiveWaist to Hip Ratio
WHO screening thresholds by sex.
LiveBody Frame Size
From wrist and height.
LiveRace Time Predictor
5K to marathon, Riegel formula.
LiveCalorie Density
Calories per 100 g and fullness.
LiveCaffeine Half-Life
What is left in your system at bedtime.
LiveVitamin D
Shortfall risk and maintenance dose.
LiveSugar Intake
Against the WHO free sugars limit.
LiveEating Window
16:8 mapped, with protein feasibility.
LiveLean Bulk
Surplus sized to real gain rates.
LiveMacro Converter
Grams to calories to percentages.
LiveWater Intake
Daily litres by weight and climate.
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