Maintenance Calories + Daily Target
What your body burns per day, and the exact calorie target for your goal.
Macro Split
Your protein, fat, and carb targets in grams. Run the calorie tool first if you do not know your target.
Body Fat % (US Navy tape method)
A tape measure and 60 seconds. Accurate enough to plan a cut or bulk around.
One-Rep Max + Working Weights
Take any recent hard set. Get your estimated max, plus what to load for sets of 3 to 8.
Fat-Loss Timeline
The honest answer to "how long until I hit my goal weight" at a pace that keeps your muscle.