Know your numbers.
Then beat them.
Eight calculators, every one accurate and free, in pounds and kilos, feet and centimetres. Run yours, then hand the result to your coach for a plan built around your goals, your body and the time you actually have.
Body Mass Index
Quick health-range snapshot. Not a body fat measurement.
TDEE & Daily Calories
Mifflin St Jeor BMR scaled to your activity and goal.
Body Fat %
US Navy tape method. Free and surprisingly accurate.
Macro Split
Protein, carbs and fat targets in grams, tailored to your goal.
Weight Loss Timeline
Project a realistic goal date from a sustainable deficit.
Daily Water Intake
Hydration baseline by bodyweight and activity.
One Rep Max
Brzycki formula plus working percentages. Best for 1 to 10 reps.
Fight Weight Cut
Split a safe cut into water and real fat loss components.
These calculators are educational estimates only. Individual results vary by genetics, hormones, sleep and stress. Always consult a qualified clinician before starting aggressive cuts, prolonged fasting, or any peptide protocol.