Evidence-based estimates for your calories, macros, and strength. These are starting points — real coaching adjusts them to how your body actually responds.
Estimate maintenance calories using the Mifflin-St Jeor equation, then targets for cutting or bulking.
Protein 1.6–2.2 g/kg is the research-backed range for muscle. Enter calories and bodyweight for a balanced split.
Estimate your 1RM from a set using the Epley formula, plus a percentage table for programming.
A rough population screen — it doesn't account for muscle, so lifters often read "overweight." Use it loosely.
The U.S. Navy tape method — a decent no-equipment estimate. Measure in cm, relaxed, at the widest waist.
Daily protein for muscle (1.6–2.2 g/kg) and a baseline hydration target (~35 ml/kg, more with heavy training).
What plates go on each side to hit a target barbell weight, using standard gym plates.
A realistic timeline for a weight goal. Safe rates: ~0.5–1% bodyweight/week for a cut, ~0.25–0.5% for a lean bulk.
Generate a full training split from science-based templates — pick your goal, days, and experience, then print it.
Searchable movements with form cues and target muscles. Filter by muscle group.
Downloadable PDF references — no email required.