Monitoring Utilities
BMI Monitor
Quick ratio of mass to height for simple tracking. Shows your score, category, and healthy weight range.
Outputs
- BMI score
- Category tag
- Healthy weight range
Open Calculator→
TDEE Estimate
Mifflin-St Jeor equation with activity multipliers. Surfaces BMR, TDEE, and cut/surplus targets.
Outputs
- BMR baseline
- TDEE total
- Deficit / surplus ideas
Open Calculator→
Protein Guide
Daily protein range based on your goal and weekly training frequency. Includes per-meal splits.
Outputs
- Range in g/day
- g/kg target
- Per-meal splits
Open Calculator→
Body Fat — Navy
Tape-based body composition snapshot using the US Navy circumference method.
Outputs
- Body fat %
- ACE category
- Sex-specific scale
Open Calculator→