training and nutrition calculators.
Free calculators for nutrition, body composition, and strength. Each one runs a named, published formula, shows its sources, and asks for nothing: no account, no email, no sign-up wall.
Calorie and macro tools.
Calorie & Macro Calculator
Daily calories and macros for a cut, a hold, or a build. BMR, TDEE, and the macro split in one pass.
Formula: Mifflin-St Jeor plus activity multiplier
Use it for: The best starting point if you only run one calculator.
BMR Calculator
Basal metabolic rate: the calories your body burns at full rest, before you move or eat.
Formula: Mifflin-St Jeor (1990)
Use it for: The floor of every nutrition plan. Set the base before you add activity on top.
TDEE Calculator
Total daily energy expenditure. BMR plus an activity factor: what you really burn each day.
Formula: Mifflin-St Jeor x activity factor (1.2 to 1.9)
Use it for: The number every cut or build is set against.
Macro Calculator
Protein, fat, and carb grams from your calorie target, tuned for strength, muscle, or endurance work.
Formula: Protein per pound (ISSN ranges), fat at 25 to 30 percent of calories, carbs as remainder
Use it for: Turning a calorie target into a daily food plan.
Body composition tools.
Body Fat Calculator
Body fat percent from neck, waist, and hip tape measures. The most repeatable method at home.
Formula: US Navy circumference method (Hodgdon and Beckett, 1984)
Use it for: Tracking your body fat trend without a DEXA scan.
Lean Body Mass Calculator
All the weight that is not fat: muscle, bone, organs, and water. Set from sex, height, and weight.
Formula: Boer formula (1984)
Use it for: Setting protein per pound of lean mass instead of total body weight.
Strength and programming tools.
1 Rep Max Calculator
Find your one-rep max from any hard set. Then use the percent table to plan every rep range.
Formula: Epley (1985) and Brzycki (1993), reported side by side
Use it for: Setting training percents without testing a true single.
RPE Chart
Turn RPE, reps, and percent of 1RM into each other with the standard chart. It can also find your max from any rated set.
Formula: RPE to %1RM chart (Tuchscherer, Reactive Training Systems)
Use it for: Matching percent plans to how strong you are today.
Progressive Overload Calculator
Map week-by-week weights for any lift across a block, tuned to your level and the lift.
Formula: Linear progression rates from novice programming practice
Use it for: Setting honest strength targets for an 8 to 16 week block.
The full nutrition flow.
- 1. BMR. Find your resting baseline with the BMR calculator.
- 2. TDEE. Multiply by your activity level to get your daily maintenance number.
- 3. Calorie target. Subtract or add 10 to 25 percent depending on your goal.
- 4. Macros. Split the target into protein, fat, and carbohydrate grams.
- 5. Track. Log your training in Phorme and adjust from real-world trend data.
Open Phorme. Know what to do next.
Training, nutrition, recovery, and coaching. One system. One next step.