Fitness tools
Calculators
Estimates only — general guidance, not medical or nutrition advice.
BMI
25.2
Calories / TDEE
1768 BMR · 2740 kcal
Macros
Based on your TDEE at a 40 / 30 / 30 split.
274C · 205P · 91F
One-rep max
116.7 kg
Body fat (BMI method)
Rough adult male estimate using BMI and age.
21.0 %
Ideal training volume
A practical starting point for most lifters.
10–20 sets / muscle / week