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 cutting, maintaining, or building. Runs 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 complete rest, before any movement or digestion.
Formula: Mifflin-St Jeor (1990)
Use it for: The floor of every nutrition plan. Establish the baseline before layering activity on top.
TDEE Calculator
Total daily energy expenditure. BMR plus an activity multiplier to estimate what you actually burn per day.
Formula: Mifflin-St Jeor x activity factor (1.2 to 1.9)
Use it for: The maintenance number every deficit or surplus is built around.
Macro Calculator
Protein, fat, and carbohydrate grams from a calorie target, adjusted for strength, hypertrophy, or endurance training.
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 framework.
Body composition tools.
Body Fat Calculator
Body fat percent estimated from neck, waist, and hip circumferences. The most repeatable at-home method.
Formula: US Navy circumference method (Hodgdon and Beckett, 1984)
Use it for: Tracking body composition trend lines without a DEXA scan.
Lean Body Mass Calculator
Everything that is not fat mass: muscle, bone, organs, and water, estimated 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
Estimate your one-rep max from any hard set, then get a percentage table for programming every rep range.
Formula: Epley (1985) and Brzycki (1993), reported side by side
Use it for: Setting training percentages without testing a true single.
RPE Chart
Convert between RPE, reps, and percent of 1RM with the standard chart, plus a calculator that estimates your max from any rated set.
Formula: RPE to %1RM chart (Tuchscherer, Reactive Training Systems)
Use it for: Autoregulated programs and translating percent-based plans to daily readiness.
Progressive Overload Calculator
Project weekly loading on any lift across a training block, tuned by experience level and upper or lower body.
Formula: Linear progression rates from novice programming practice
Use it for: Setting realistic 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.
One plan. Training and recovery in one system.
Phorme builds the plan from what you log and how you recover. No spreadsheets. No guessing.