Tools
Fitness calculators
Simple tools answering the two questions I hear most often: how much should I be eating, and how long will this take. They run in your browser, store nothing and never ask for your email.
- Calorie calculatorWork out your BMR, TDEE, calories for fat loss or muscle gain, and your macros.Mifflin-St Jeor equation, five activity levels, macros recalculated per goal.Open calculator
- Weight loss pace calculatorSee how long reaching your target weight is likely to take.Three paces side by side, the deficit each needs, and a projected weight chart.Open calculator
How to use these calculators
Each calculator rests on well established equations, but none of them knows your body composition, your dieting history or how much you really move outside the gym. So the result is always a starting point that you verify in practice over two or three weeks.
The order I suggest: first work out your energy needs in the calorie calculator, then check in the weight loss calculator how long getting to your goal actually takes. That second number often matters more, because it decides whether the plan is one you can keep.
Author
Jan Tekieli, personal trainer
Personal trainer with years of experience in strength training and one-to-one coaching. I run 1:1 sessions at a studio on Zawiła street in Kraków, plus online coaching. I completed the Nutrition Fundamentals course at Profi Fitness School and build plans on current research.
Want a plan built around you?
A calculator gives you numbers, but the training plan, the exercise selection and the adjustments along the way are work we do together. Call me or leave your number and I will tell you where I would start in your position.