TDEE & Macronutrient Targets
Calculates your Basal Metabolic Rate (BMR) using Mifflin-St Jeor and generates exact daily grams of Protein, Carbs, and Fats.
Macro Energy Distribution:
Coach Guidance & Science
Protein is fixed at 2.0-2.2g per kg of bodyweight to prevent muscle catabolism during calorie deficits. Consume healthy unsaturated fats for hormonal synthesis and distribute carbohydrates around your pre- and post-workout windows for peak training output.
US Navy Body Fat Calculator
Estimates body fat percentage with high clinical correlation using circumference tape measurements.
Measurement Instructions
Take measurements first thing in the morning before eating. Keep the tape snug against the skin without compressing soft tissue. For men, measure the neck below the larynx and waist at the level of the navel.
1-Rep Max (1RM) Calculator
Calculate your single-rep maximum capacity and working percentages for Bench Press, Squat, Deadlift, or Overhead Press.
Progressive Overload Rule
For maximal strength gains, train in the 85-95% range (1-5 reps). For muscle hypertrophy (mass), focus on the 70-80% 1RM range (8-12 reps) with 2-3 RIR (Reps in Reserve).
Working Load Percentages:
| % 1RM | Target Load | Rep Range | Training Focus |
|---|
Hydration & Fluid Intake Calculator
Determine your baseline fluid needs, sweat replacement rate during workouts, and hydration schedule.
Timed Hydration Strategy:
Heart Rate & Fat-Burn Zones
Computes your Maximum Heart Rate (Tanaka formula) and outlines 5 targeted aerobic/anaerobic zones.
Optimal Fat Oxidation Zone
Zone 2 (60-70% Max HR) provides the highest percentage of energy expenditure from fatty acids and builds high mitochondrial density without accumulating high CNS fatigue.