Calculator Library

Fat-Free Mass Index scoring with normalized FFMI, natural ceiling context, and lean mass estimates.

Calorie, macro, and timeline targets for lifters trying to lose fat and gain muscle at the same time.

Break body weight into lean mass and fat mass, then pair it with FFMI and protein planning.

Lean-bulk calorie targets, macro planning, and expected monthly gain rates for muscle-focused phases.

Muscle-retention cutting targets with protein, fat-loss rate, and diet-break planning.

Timeline-based fat loss planning with realistic calorie targets and pace checks.

Mifflin-St Jeor maintenance calories with cut and bulk targets built from your daily energy expenditure.

Goal-based calorie and macro splits for cut, maintain, bulk, and recomp phases.

Estimate your path back to maintenance with weekly calorie bumps, macro targets, and adaptation context.

Use double progression logic to estimate your next load, rep target, and volume progression.

Heuristic plateau diagnosis based on expected versus actual loss, dieting duration, activity, and recovery.