Nutrition Calculator
Work out your daily calories, protein and macros — exactly what a nutrition coach would tell you.
Your results
Macro split
Hard to reach your protein target from food alone? These help the most:
One-Rep Max (1RM) Calculator
Estimate your max for a single lift, plus the weights for each percentage — for training programming.
Most accurate at 10 reps or fewer.
Weights by percentage
| Percent | Weight | ~ reps |
|---|
Training Volume Calculator
Weekly working sets per muscle — and the sweet spot for growth.
Recommended for muscle growth: 10–20 working sets per muscle per week.
Body Fat Calculator (U.S. Navy method)
Estimate body-fat percentage from tape measurements.
This method is an estimate (±3–4%). For accuracy use DEXA or calipers with a professional.
Creatine Dose Calculator
Creatine monohydrate — dose by bodyweight, with or without a loading phase.
Take with water or juice any time of day • consistency every day matters, including rest days • without loading, muscle stores max out in 3–4 weeks.
Ideal Weight Calculator
The healthy weight range for your height (body mass index 18.5–24.9).
BMI is a rough indicator and ignores muscle mass — athletes can read as "overweight" while being healthy.
⚠️ These figures are rough estimates for general guidance only and are not a substitute for a dietitian or doctor — especially if you have a medical condition or take medication.