Guides and articles based on scientific evidence on hypertrophy, strength training, fat loss and muscle recovery. Real expert-written content, no myths.
Seven free calculators to put numbers on your goal: how many calories to eat to maintain your weight, lose fat or build muscle, how much protein you need and how to split your macros. They use the same formulas as the research, and your data is never sent anywhere.
If you are not sure which of these calorie, protein and macro calculators to start with, begin with the maintenance calorie calculator: it is the baseline everything else is built on. From there, choose according to your goal.
Which calculator to use for your goal
Your goal
Calculator
What it gives you
Know how much you burn
Maintenance calories
Basal metabolic rate and daily expenditure based on your activity
Lose fat
Calorie deficit
Calories for weight loss and a safe weekly rate
Build muscle
Calorie surplus
Calories for lean weight gain
Lose fat and build muscle
Body recomposition
Calories and protein to do both at once
Eat enough protein
Protein
Grams per day and per meal
Structure your diet
Macros
Grams of protein, fat and carbohydrates
How these calculators work
The starting point is your basal metabolic rate, estimated with the Mifflin-St Jeor (1990) equation. A systematic review by Frankenfield and colleagues (2005) identified it as the most reliable of the commonly used equations: it predicts resting expenditure within 10% for more people than the others. If you know your body fat percentage, the Cunningham equation, based on lean mass, is used instead.
Protein follows the 2017 position stand of the International Society of Sports Nutrition (ISSN) and the meta-analysis by Morton and colleagues (2018). Each calculator explains its formulas and cites its sources.
Your data never leaves your device
All calculations run in your browser. You do not need an account, we do not send what you type to any server, and we do not store it.
Frequently asked questions
Are these calculators free?
Yes, they are all free and require no sign-up. The calculations run in your browser, and we neither send nor store your data.
Which formula do they use for calories?
The Mifflin-St Jeor equation for basal metabolic rate, which a 2005 systematic review identified as the most reliable of the commonly used equations, multiplied by an activity factor. If you enter your body fat percentage, the Cunningham equation is used.
How accurate are the results?
They are estimates: each person's actual expenditure can differ from the formula by around 10%. The most accurate approach is to start with the calculated number and adjust it based on how your weight changes over 2 or 3 weeks.
From numbers to a plan
Calories and protein supply the fuel; training decides what you do with it. Generate a free routine tailored to your goal, your level and your equipment.
We will send you service emails (verification, security) and, at most, 3 one-time reminders (one if you don't generate your first routine and two if you stop using your account). You can disable reminders via the link included in any of those emails.
Fill the form — your personalized plan will be ready in seconds
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Data
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Goal
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Plan
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Preferences
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Confirm
20%
Personal data
Basic info to calibrate your routine precisely
years
kg
cm
Your goal
Define the direction of your training
Optimal rep range
5–15 reps depending on the day · RIR 3–4 → 1–2 · Volume: 12–20 sets/week per muscle group
Planning
Set your weekly availability
4 days → Upper/Lower · higher frequency per group (2×/week)
60 min
Optimizes exercises
The engine adapts the exercise library based on the equipment you have available.
If disabled, the routine, PDF and email will not include the warm-up section.
Preferences
Customise the exercises in your routine (optional)
Exercises you enjoy the most. We will prioritise them in the selection — they will appear more often in your routine if they fit your goal.
✓ Top priority · higher frequency
Exercises
Select the exercises you want to include in your routine
Specific exercises you want out of your routine. We swap them for others working the same muscle group, so you do not lose that work.
✗ Swapped for an alternative
Leave it empty if there is none you want to avoid
Groups you prefer not to train — by preference, accumulated fatigue or any other reason. We will omit them entirely from your routine.
✗ Omitted from the entire routine
Indicate any injured or sensitive area. We will automatically exclude exercises that could aggravate it and apply a safe alternative training protocol.
🛡 Safe protocol activated
Injuries are health data (Art. 9 GDPR). By selecting them you explicitly consent to their processing for the sole purpose of excluding contraindicated exercises. Optional field — you can withdraw consent by removing them. More info in the Privacy Policy.
The groups you want to develop most. They will receive +1 set per exercise, more selected exercises and a priority position in the session.
★ +1 extra set · priority position
Summary
Review your settings before generating
The name will appear in your history, PDFs and emails.
Generating your routine
Applying scientific principles…
01
Profile
02
Analysis
03
Exercises
04
Plan
Your personalized routine
Why this routine for you
Auto-generatedThis routine was generated automatically by our own engine from the data you provided. It has not been reviewed by a healthcare professional.
Generated routines are for informational purposes only. They do not constitute medical advice. Consult a professional before starting if you have injuries or health conditions.
Understand my routine
RoutineYour personalized routine
RIRReps in Reserve — how close to failure
RIR tells you how many reps you have left in the tank when you finish a set. RIR 2 means you could do 2 more reps before reaching failure. It's a more precise way to control intensity than using a fixed percentage of your max.
Example: If you do 10 reps of bench press with RIR 2, you could have done 12 at that moment. It's not an exact number — listen to your body.
VolumeTotal sets and reps
Volume is the total work done per muscle group per week (sets × reps × weight). For hypertrophy, 10–20 effective sets per muscle per week is recommended. Your routine adjusts this based on your level and available days. Each set counts in full for the exercise's main muscle and as half for the ones that assist: 4 sets of bench press are 4 for chest and 2 for triceps and shoulders.
Example: 4 sets of bench press + 3 sets of flyes = 7 sets for chest in that session. The weekly total determines how much the muscle grows.
FrequencyDays and weekly structure
Example: With 3 days/week, Full Body is used to train each muscle 3 times. With 4–5 days, muscle groups are split (Push/Pull/Legs or similar).
ProgressionHow to progress week by week
Progression is the most important principle in training. Your body adapts, so you need to give it a greater stimulus each week. The main ways are: adding weight, adding reps, or adding sets.
Tip: When you can hit the top of the rep range (e.g. 12) with good form and RIR 2, add 2.5–5 kg in the next session.
⚠️ You train at your own risk. Suggested loads are guidance only: increase them only if your technique is solid and pain-free. This does not replace advice from a medical professional or trainer. If you feel pain or get injured, stop and consult a specialist.
