Your goal, the number.
The questions beginners search, each with a worked example and the live calculator one tap away. Change the inputs to your own body and the answer becomes yours.
How many calories to lose 20 pounds?
A worked calorie target for losing 20 pounds, based on your maintenance calories and a steady deficit. Run it with your own numbers, free.
How long does it take to lose 30 pounds?
An honest timeline for losing 30 pounds at a steady, sustainable pace, with a worked example. Get your own dates from the free calculator.
How many calories to lose 10 pounds in a month?
What it actually takes to lose 10 pounds in a month, why the honest number is closer to 8, and the calorie target behind it. Free calculator.
How many calories to maintain my weight?
Your maintenance calories are your TDEE, the amount you burn in a day. See a worked example and get your own number from the free calculator.
Maintenance calories for a 200 lb man
Maintenance calories for a 200 lb man, broken down by activity level, with a worked example. Get your exact number from the free calculator.
What macros should I eat to lose fat?
A worked macro split for fat loss: protein, fat, and carbs from a real calorie target. Protein leads. Get your own split from the free calculator.
How many steps a day to lose weight?
How many steps a day actually helps you lose weight, and what the extra burn is worth. See a worked example and run your own in the free calculator.
How much protein to lose weight?
How much protein to eat while losing weight, why it goes up during a cut, and a worked daily target. Get your own from the free calculator.
How much protein to build muscle?
How much protein to build muscle, a worked daily target, and why most people undershoot it. Get your own number from the free calculator.
How much protein for a 160 lb woman?
Protein targets for a 160 lb woman by goal: fat loss, maintenance, and building muscle, with worked numbers. Get your own from the free calculator.
How many calories to gain muscle?
How many calories to eat to gain muscle, why a small surplus beats a big one, and a worked target. Get your own number from the free calculator.
Can you lose fat and build muscle at the same time?
Yes, body recomposition is real, especially for beginners. See a worked example of the fat-vs-lean picture and run your own in the free tool.
How long does body recomposition take?
How long body recomposition takes, in months not weeks, with a worked example by pace. Project your own timeline in the free tool.
Should I cut or bulk first?
A body-fat rule of thumb for whether to cut or bulk first, with a worked example. Estimate your own body fat in the free tool.
How many days a week should I work out?
How many days a week to work out as a beginner, and the split that fits. See a worked example and get your own plan from the free tool.
How to calculate your one-rep max
How to estimate your one-rep max from a set you already did, using the Brzycki formula, with a worked example. Free 1RM calculator.
How many calories do I burn a day?
How many calories you burn a day depends on activity. See a worked example by level and get your own TDEE from the free calculator.
How much water should I drink a day?
A simple daily water target from your body weight and activity, with a worked example. Get your own number from the free calculator.
How much sleep do I need to build muscle?
How much sleep supports building muscle, in cycles and hours, with a worked bedtime example. Plan yours with the free sleep cycle tool.
What is a healthy body fat percentage?
Healthy body fat percentage ranges for men and women, with the numbers behind them. Estimate your own in the free body fat tool.