Workouts

Sex — for accurate metabolic and body-fat estimation

Male Female

Age

years

Height

Weight

Activity level

Advanced — body fat % (US Navy method)

Tape-measure the narrowest part of your neck, narrowest part of your waist (just above hip bone), and (women) widest part of hip. All measurements relaxed.

Neck circumference

Waist circumference

Results Enter your details

BMI

— kg/m²

Weight relative to height. A simple population-level screen.

BMR

— kcal / day

Basal metabolic rate — calories your body burns at complete rest, computed via the Mifflin-St Jeor equation.

TDEE Daily intake

— kcal / day

Total daily energy expenditure. Eat at TDEE to maintain, –500 to cut, +300 to lean bulk.

Body fat %

— %

US Navy circumference method. Add neck + waist (and hip for women) under Advanced for an estimate.

Lean body mass

— kg

Bodyweight minus fat mass. The bit you actually want to grow.

Estimates are population averages, not medical diagnoses. For training, recovery, and macronutrient guidance specific to your goals, consult a qualified coach or registered dietitian.

Know Your Numbers

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