FitBench
Fitness, nutrition and training calculators with the formulas shown.
Energy & Calories
TDEE, BMR, calorie deficit and weight-change timelines using published formulas.
Body Composition
Body fat, lean mass, FFMI and ideal-weight estimates from measurements you can take at home.
Strength & Lifting
One-rep max, plate loading, warm-up sets and strength standards.
Macros & Nutrition
Macro splits, protein targets and hydration.
Running & Cardio
Pace, race-time prediction, heart-rate zones and calories burned.
Kitchen & Recipes
Recipe scaling, oven temperatures, cup-to-gram conversions and substitutions.
Guides
- One-rep max formulas compared: Epley, Brzycki and Lombardi
How the three common 1RM estimators differ, a worked example showing the gap, and how to turn an estimate into a real training percentage.
- Maintenance calories: BMR formulas compared, and what to trust
Compares Mifflin-St Jeor, Harris-Benedict and Katch-McArdle BMR formulas with a worked example, then explains how to turn the estimate into a real number.
- Setting macros for a cut vs. a lean bulk
Protein first, a fat floor, carbs as the remainder — ISSN and Helms 2014 sourcing with worked examples for both a cut and a lean bulk.
- Ideal weight formulas weren't built to define a healthy weight
Devine, Robinson, Miller and Hamwi are clinical rules of thumb, not health targets; why waist-to-height ratio screens better than BMI.
- Hydration: what the evidence says about '8 glasses a day'
Where the 8-glasses rule came from, what EFSA and IOM actually recommend, exercise and heat adjustments, and hyponatremia risk from overdrinking.
- How much protein per kg for muscle gain and for fat loss
What Morton's 2018 meta-analysis and the ISSN position stand say about grams of protein per kg, plus meal distribution and safety limits.