Estimate daily calorie requirements, target deficits and surpluses, macronutrient breakdowns, optimal protein targets, and hydration.
Estimate your daily calorie needs for weight loss, maintenance, or muscle gain.
Formula: Mifflin-St Jeor Energy Expenditure Model (Journal of the Academy of Nutrition and Dietetics)
Calculate safe calorie deficits (10% to 25%) and weekly projected fat loss.
Formula: Energy Balance Deficit Equation (American College of Sports Medicine (ACSM))
Calculate optimal lean bulking calorie surplus to maximize muscle hypertrophy.
Formula: Lean Hypertrophy Energy Surplus Model (International Society of Sports Nutrition (ISSN))
Calculate protein, carbohydrate, and fat gram breakdowns for various diet types.
Formula: Atwater Energy Factor System (USDA Agricultural Research Service)
Estimate optimal daily protein intake based on training volume, muscle growth, and cutting.
Formula: ISSN & Morton et al. (2018) Meta-Analysis Standard (British Journal of Sports Medicine / ISSN Position Stand)
Calculate your daily hydration requirements based on weight, exercise, and climate.
Formula: ACSM & National Academies Hydration Model (National Academy of Medicine Dietary Reference Intakes for Water)
Project your weight loss timeline and daily calorie requirements to reach your goal.
Formula: 3,500 kcal Rule Dynamic Energy Model (Wishnofsky Energy Equivalence Principle (adapted for metabolic maintenance))
Plan your muscle building weight gain timeline and daily calorie surplus.
Formula: Lean Hypertrophy Timeline Equation (Helms et al. (2014) The Muscle and Strength Pyramid)