Calculators
6'0" • 39y • male
One Rep Max Calculator
Body Composition
DEXA HistoryFat Mass
0 lbs
19.2%
Lean Mass
-7.9 lbs
Muscle
Bone Mass
7.9 lbs
BMC
TDEE Calculator
BMR
953
Cal at rest
TDEE
1644
Total daily
Weight Loss Targets:
Moderate (0.5 lb/wk)
1394
Aggressive (1 lb/wk)
1144
Target Body Fat Calculator
Fat to Lose
0.0 lbs
Target Weight
0.0 lbs
Calories to Burn
0
Target Date
Feb 24, 2026
0 weeks
Muscle Loss Prevention
• Protein: 0g/day (1g per lb lean mass)
• Deficit: 0% (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
39.31