Health Calculators

Convert your estimated 1RM or recent top set into training maxes and exact target weights for your prescribed rep ranges.

Estimates your Basal Metabolic Rate using Mifflin-St Jeor or the more precise Katch-McArdle formula when body fat % is known.

Decide whether to bulk, cut, or maintain based on your stats, recovery, and progress — then get a starting calorie target and timeframe.

Compare your expected weight loss from a calorie deficit against your actual scale trend to find out if your deficit is real — or just wishful math.

Estimate whether you need a deload, how long it should last, and what intensity to target during it based on recent RPE, missed reps, and recovery signals.

Estimates your sodium and potassium needs during exercise or heavy sweating, then checks whether your electrolyte supplement label actually measures up.

Find the best replacement exercise that preserves your movement pattern when pain, equipment limits, or a plateau stops you training as planned.

Turn your daily fiber target into a practical meal plan using common high-fiber foods and smart swaps.

Build a macro-optimised grocery list from your favourite foods and see exactly how close your plan hits your daily protein, carb, and fat targets.

Calculate daily protein, fat, and carb targets using AMDR guardrails with protein/fat priorities adjusted for your goal.

Calculates your daily protein, fat, and carb targets in grams based on your goal, body weight, and activity level.

Estimates calories and macros for partially known meals (restaurant, dining hall, unlabeled) with uncertainty ranges when exact nutrition info is unavailable.

Find out whether meal timing will materially affect your goal, or whether total calories and protein are all that matter.

Estimate true net calories from food after accounting for the thermic effect of food and activity-related energy costs.

Calculate your safe daily protein target based on lean body mass or total weight, with kidney-safety checks.

Converts your daily protein goal into practical per-meal targets based on meal frequency.

Get a personalised rep range, weekly progression rule, and target training volume matched to your experience, equipment, and current working loads.

Calibrate your true TDEE from weigh-in trends and get a data-driven daily calorie target to hit your exact rate of fat loss or muscle gain.

Estimates your true daily energy needs as a calibrated range by reconciling formula-based TDEE with your real-world weight trend data.

Estimates optimal weekly sets per muscle group based on your goal, experience, training frequency, and recovery capacity.

Find the optimal training split for your available days, session length, and recovery capacity.