How we calculate

A plain-language walkthrough of the calculations behind our tools, with formulas.

Last updated: September 1, 2026

Calories

BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5; BMR (women) = … − 161. TDEE = BMR × activity factor. Recommended calories = TDEE × (1 + goal adjustment), limited by the safety rules described in our methodology.

Macros

Protein = reference weight × g/kg for your goal. Fat = max(25–30% of calories ÷ 9, 0.6 g/kg). Carbohydrates = (calories − protein × 4 − fat × 9) ÷ 4. Fibre target = 14 g per 1,000 kcal.

Weight change

We use ≈7,700 kcal per kg of body-weight change as a planning approximation. Real change is non-linear; recalculate as your weight changes.

Strength

1RM = average of Epley, Brzycki and Lombardi. Strength levels compare 1RM with body weight using approximate population standards.

Training volume

Weekly sets per muscle are counted as direct sets plus 0.5 × sets where the muscle is a secondary mover. Session duration = warm-up + Σ(sets × (reps × 3.5 s) + rest between sets) + 1 minute per exercise for setup.