Fitness Goal Calculator: Build Your Training and Nutrition Plan

Whether your goal is losing fat, building muscle, or improving athletic performance, the foundation is understanding your body composition and energy needs. Our body fat calculator gives you an accurate baseline measurement, while our TDEE calculator determines how many calories you burn daily so you can eat for your specific goal.

Building muscle requires a caloric surplus of 200 to 500 calories above TDEE with strength training 3 to 5 days per week, while losing fat requires a deficit of 300 to 750 calories with adequate protein to preserve lean mass. Body recomposition, gaining muscle while losing fat, is possible for beginners by eating at maintenance with high protein.

Tracking your one-rep max helps you program progressive overload, the fundamental driver of muscle growth and strength gains. Use our one-rep max calculator to estimate your max lifts, our calories burned calculator to account for exercise energy expenditure, and our ideal weight calculator to set a realistic long-term body composition target.