Smarter Fitness. Stronger You.
PhysiqueFormulas is built for people who want clarity instead of confusion. The calculators here use widely referenced models (energy expenditure, macro distributions, body composition estimates) and pair them with plain-language explanations so you understand what the output is — and what it isn’t.
For educational purposes only. These are general estimates, not medical, nutritional, or training advice.
About PhysiqueFormulas
PhysiqueFormulas is an independent, creator-run project focused on translating fitness science into practical tools. The goal is not to hand out rigid plans — it’s to make common metrics (maintenance calories, macro ranges, protein targets, body fat estimates) easier to interpret so you can make better decisions with less guesswork.
Everything runs locally in your browser. No accounts, no signups, and no personal data collection. The most useful way to interpret any calculator is consistency: the same inputs, the same tracking approach, and a focus on multi-week trends rather than single-day noise.
How to Use These Calculators Without Getting Misled
Calculators are structure — not certainty. They give a starting point, and your real-world tracking shows how well the model matches your life.
Use outputs as starting points, not verdicts. A TDEE estimate is a model, not a promise.
Pick one measurement method and stick to it. Consistent inputs create cleaner trends.
Judge progress by weekly patterns. Water, sodium, stress, and sleep can blur fat-loss signals short-term.
Change one variable at a time. If everything changes at once, the feedback gets noisy.
If you want deeper context behind these concepts, the blog guides connect the math to real-world outcomes and limitations.
Popular Calculators
These tools cover the most common “starting point” questions: estimated maintenance calories, macro ranges, protein priorities, and progress tracking. The value isn’t just the number — it’s understanding the assumptions underneath it.
TDEE Calculator
Estimate maintenance calories from body stats and activity assumptions using a widely used baseline equation.
OpenMacro Calculator
Translate calories into macro ranges and see how different splits change daily targets.
OpenProtein Intake Calculator
Explore protein ranges by goal and body size with context on why the range matters.
OpenBody Fat Calculator
Use a circumference-based estimate as a trend tool (repeatability matters more than precision).
OpenBMI Calculator
Calculate BMI and understand where it’s useful, where it’s limited, and why athletes often skew it.
OpenOne-Rep Max Calculator
Estimate maximal strength from working sets and compare progression over time.
OpenModel Assumptions & Common Limitations
Fitness calculators can be useful, but only when you understand their blind spots. Most equations are built from population averages. That means they’re good for creating a starting framework — but they cannot perfectly predict individual outcomes.
The most common reasons people see mismatch between “calculator output” and real results include differences in daily movement (NEAT), inconsistent food tracking, changes in sleep/stress, and short-term scale noise from water and glycogen shifts. That’s why PhysiqueFormulas emphasizes interpretation and trends, not quick conclusions.
Featured Fitness Insights
The guides below focus on the questions that frustrate people most: why progress stalls, what “normal” timelines look like, and how calorie targets are commonly framed in research and coaching discussions.
The Ultimate Calorie Deficit Guide
A complete breakdown of deficits, plateaus, adaptation, and sustainable expectations.
Read
The Ultimate TDEE Guide
Where TDEE comes from, why it varies, and how to interpret it without overreacting.
Read
The Real Fat-Loss Timeline
What meaningful change often looks like across weeks and months — and why patience matters.
Read
Why Your Calorie Deficit Is Stalled
The most common physiological and behavioral reasons fat loss slows — even when calories look right.
Read
Hidden Metabolic Adaptation Explained
How energy expenditure subtly shifts over time and why plateaus are often misunderstood.
Read
How Big Should Your Calorie Deficit Be?
Why aggressive deficits backfire and how ranges are typically framed in research and coaching.
ReadQuick FAQ
Calculators help you structure inputs — results come from consistency and from how closely the model matches your real life.
Why do my calorie needs seem different week to week?
Daily movement, training volume, sleep, and stress can affect energy expenditure and appetite. Short-term scale changes also include water and glycogen shifts.
If the calculator suggests a deficit, why might the scale not move?
Common explanations include tracking error, reduced daily movement over time (NEAT drift), and scale noise. Weekly averages often provide clearer signal than single weigh-ins.
Are macro targets required for results?
Macros can be a helpful structure (especially for protein), but they are not mandatory. What matters most is a sustainable approach you can execute consistently.
Do you store my data?
No. The calculators run locally in your browser. No account is required and no personal information is collected.
A Note from the Creator
I built PhysiqueFormulas to remove friction between information and action. If these tools help you train with more patience, eat with more awareness, and evaluate progress with less emotion, they’re doing their job.
— The PhysiqueFormulas Creator
Calculator logic and on-page content reviewed for clarity and educational accuracy. Last review: December 2025.