Tools
Use these free calculators to dial in your calories, macros, strength numbers, and body composition in minutes.
Recommended order:
1) Start with BMR + TDEE to find maintenance calories.
2) Use Macros to turn calories into protein, carbs, and fat targets.
3) Use Body Fat % + LBM to estimate fat mass and lean mass.
4) Use 1RM to estimate your max and get training percentages.
5) Use BMI for a quick screening (waist-to-height is included for a better signal).
These tools provide estimates for educational purposes only. Track trends over time, not one-off numbers.