BMR / TDEE & Macros
Mifflin–St Jeor · choose units, fill details, set a goal → calories & macros.
How this works
BMR = 10·kg + 6.25·cm − 5·age + S (S=+5 male, −161 female).
TDEE = BMR × activity. Goal adjusts calories by −20% (cut) or +10% (bulk).
Protein = (protein per kg · bodyweight). Fat ~30% calories (25% on a cut). Carbs = remaining.
Beginner Plan Picker
Body Fat & Measurements
Quick body-fat estimate (U.S. Navy). Track changes in a log.
Measurements Log
Log weekly at the same time of day.
| Date | Weight | BFP% | Waist | Neck | Hip | |
|---|
Progression Planner
Linear progression table for a lift.
Nutrition Helpers
Meal Macro Splitter
| Meal | Protein | Carbs | Fat | Calories |
|---|
Hydration Estimator
Recovery Tools
Sleep Calculator
RPE → % Estimate
Fun & Engagement
Streak Tracker
Daily Challenge
Tap to spin a new quick challenge.