Calculators

WeightWeight

This value is automatically synced from your most recent weight entry in the calories table.

Body Fat %BF %

Tip: Use ?bodyFat=15 in URL to set body fat automatically

Daily CaloriesDaily Cals

Tip: Use ?dailyCalories=2500 in URL to set calories automatically

6'0" • 39y • male

One Rep Max Calculator

Exercise (optional)

Weight (lbs)

Reps Performed

Body Composition

DEXA History

Fat Mass

43.5 lbs

20.7%

Lean Mass

158.7 lbs

Muscle

Bone Mass

7.9 lbs

BMC

TDEE Calculator

Activity Level

BMR

1906

Cal at rest

TDEE

3288

Total daily

Weight Loss Targets:

Moderate (0.5 lb/wk)

3038

Aggressive (1 lb/wk)

2788

Target Body Fat Calculator

Target Body Fat %

Daily Deficit

Fat to Lose

6.9 lbs

Target Weight

203.2 lbs

Calories to Burn

24,213

Target Date

Jan 13, 2026

7 weeks

Muscle Loss Prevention

• Protein: 167g/day (1g per lb lean mass)

• Deficit: 18.7% (recommend 20-25%)

• Continue resistance training with high intensity

• Aim for 0.5-1 lb fat loss per week

• Get adequate sleep (7-9 hours)

Heart Rate Zone Calculator

Age (years)

39.06

Resting HR (bpm)

Max-Safe Calorie-Deficit

Weight (lbs)

Body Fat (%)