Free tools
Four calculators worth actually using.
Estimates, not prescriptions. They're useful for setting a starting point and completely useless as a substitute for measuring what happens over the next four weeks.
Calculator 01
Daily calorie estimate
Mifflin–St Jeor equation with an activity multiplier, then a target adjustment.
An estimate for a starting point only. Real intake is confirmed by tracking your weight trend for 2–3 weeks and adjusting. Not medical or dietary advice.
Calculator 02
Daily protein target
Grams per kilogram of body weight, scaled to your goal.
Vegetarian diets can hit these targets — it takes planning around dal, paneer, curd, soya and whey rather than willpower. If you have kidney disease or another condition affecting protein intake, talk to your doctor first.
Calculator 03
One-rep max estimate
Epley formula. Useful for setting working weights without a max attempt.
Accuracy drops sharply above about 10 reps. Never treat an estimate as a weight you're cleared to attempt — build up to it with a spotter.
Calculator 04
Goal timeline estimate
How long a realistic rate of change would take — the number most plans lie about.
Assumes broadly linear change, which real bodies don't do — expect plateaus. Gaining muscle is slower than the equivalent rate of fat loss.
Numbers are the easy part.
A calculator can tell you a target. It can't tell you what to eat on Thursday, or what to change when the weight stops moving. That's the coaching.