Smarter Fitness. Stronger You.
PhysiqueFormulas is a one-person project built around a simple idea: turn fitness science into tools anyone can use. Each calculator and guide is designed to make smart training and nutrition easier—no noise, no fluff, just practical answers for people who want to feel stronger and healthier.
About PhysiqueFormulas
This isn’t a company or a team—it’s a personal build created by someone who’s spent years lifting, studying, and simplifying what actually works. PhysiqueFormulas exists to cut through industry confusion and offer clear, accurate, free information so beginners and experienced lifters alike can understand their numbers, plan smarter, and stay consistent without gimmicks or hype.
Popular Calculators
Start with the tools that simplify your planning and give you confidence in your next workout or meal. These are the core calculators most people use to set calories, macros, and track real body changes over time.
Calories
TDEE Calculator
Estimate your daily maintenance calories using the Mifflin–St Jeor equation and activity level.
OpenNutrition
Macro Calculator
Turn your calorie target into daily protein, carb, and fat goals for your current training phase.
OpenProtein
Protein Intake Calculator
Find your ideal daily protein intake for maintenance, fat loss, or muscle gain — with per-meal guidance.
OpenComposition
Body Fat Calculator
Estimate body fat percentage using US Navy circumference measurements and height.
OpenFeatured Fitness Insights
Numbers are helpful—but understanding them changes everything. These articles explore the “why” behind progress, giving you perspective and practical takeaways that go beyond any formula.
The Ultimate Calorie Deficit Guide (2025–2026 Edition)
A modern, evidence-based breakdown of how calorie deficits really work, how big yours should be, and how to avoid plateaus.
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The Ultimate TDEE Guide (2025–2026 Edition)
Learn how many calories you actually burn per day and how to use TDEE for fat loss, maintenance, or muscle gain.
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How Big Should Your Calorie Deficit Actually Be?
Find your ideal deficit size for predictable, sustainable fat loss — without wrecking energy, hunger, or training performance.
Read
Why You’re Not Losing Weight in a Calorie Deficit
Discover the hidden reasons fat loss stalls — from metabolism shifts to tracking errors to lifestyle blind spots.
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Calorie Deficit vs “Starvation Mode”
Separate myth from reality and understand why the body doesn’t stop burning fat — even when progress feels stuck.
Read
The Real Fat-Loss Timeline
A realistic week-by-week and month-by-month fat-loss timeline so you know what to expect, when plateaus happen, and how long real results take.
ReadA Note from the Creator
I built PhysiqueFormulas because most people don’t need a complicated plan—they need clear steps they’ll actually follow. If these tools help you train a little better, eat a little smarter, and recover a little deeper, that momentum adds up.
— The PhysiqueFormulas Creator
Reviewed & Updated
All calculators and articles are reviewed for accuracy and readability before publishing. Updates are made regularly to reflect new research and community feedback. Last review: October 2025.
Educational only — not medical advice. The content on this site is for general information and does not replace personalized guidance from a qualified healthcare professional.