Understand how many calories your body needs, how much you burn each day, and the right macro targets for your goal.
Your BMR estimates how many calories your body needs at complete rest to support essential functions such as breathing, circulation and recovery. Your TDEE then factors in your daily activity and training to estimate your total calorie requirements.
Enter your age, sex, height, weight and activity level to receive personalised calorie targets for fat loss, maintenance or building muscle. The calculator will also provide suggested daily targets for protein, carbohydrates and fats.
Use these figures as a practical starting point, monitor your progress consistently and adjust your intake based on your real-world results.
Get a realistic estimate of how long your weight-loss journey may take based on your starting point, goal weight and target rate of loss.
This calculator helps you map out a practical timeline for your fat-loss journey. By using your current weight, goal weight and preferred weekly rate of loss, it estimates how many weeks or months it may take to reach your target.
Rather than relying on guesswork, this gives you a clearer picture of what sustainable progress actually looks like. Healthy weight loss is rarely instant, and setting realistic expectations can help you stay consistent, motivated and focused on the bigger picture.
Use your result as a guide, not a guarantee. Real progress depends on factors such as adherence, training, recovery, stress and lifestyle. Stay consistent, review your progress regularly and make adjustments where needed.
Estimate your maximum strength from the weight you lift and the number of repetitions you complete.
The 1 Rep Max Calculator estimates the heaviest weight you could lift for one repetition based on a recent working set. Enter the weight used and the number of completed reps to calculate your estimated one-repetition maximum.
Your result can help you choose suitable training loads, track strength progress and plan exercises using percentages of your estimated maximum. This makes it easier to structure strength, hypertrophy and endurance-focused sessions.
Use the estimate as a guide rather than attempting an unnecessary maximum lift. Results can vary depending on technique, fatigue, exercise selection and training experience. Prioritise controlled form, sensible progression and appropriate safety measures.