BMI & Body Fat
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Body Mass Index plus an estimate of your body-fat percentage.
Your Analysis
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22.9
Healthy & Fit
Estimated Body Fat18.5%
Underweight: < 18.5
Healthy: 18.5 – 24.9
Overweight: 25.0 – 29.9
Obese: >= 30.0
TDEE
Daily Calories
Your Total Daily Energy Expenditure — the calories you burn per day — to bulk, cut or maintain.
Your Numbers
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2200
calories / day to maintain
BMR (at rest)1600
Fat loss (−500)1700
Maintain2200
Muscle gain (+400)2600
Macros
Macro Split
Turn your daily calorie target into protein, carbs and fat — based on your goal.
Tip: use the TDEE tab to find your calorie target first.
One Rep Max
1-Rep Max
Estimate your maximum strength for a lift from a set you can do — plus your training percentages.
Most accurate at 1–8 reps. Uses the Epley formula.