Training plan calculator

Your numbers in, a starting prescription out: BMR, TDEE, calorie target, macros and weekly set volume by experience level. No signup, nothing stored.

BMR (Mifflin–St Jeor)—

TDEE—

Calorie target—

Protein—

Fat—

Carbs—

Weekly sets per muscle group—

Suggested sessions per week—

Protein at 1.8 g/kg, fat at 0.8 g/kg, remaining energy to carbohydrates. Set volume is a population default: adjust with recovery.

Formulas: Mifflin–St Jeor for BMR, standard activity factors for TDEE, double progression for load. This is a starting point, not a medical prescription — if you have pain or a diagnosed condition, see a clinician first.