About Essential Calculators

These are some essential calculators that you can use to gain some insight into your current body and fitness status. 

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Harris-Benedict and Mifflin-St Jeor BMR Calculator

• Accurately calculates your Basal Metabolic Rate (BMR) to understand daily calorie needs.

• Provides tailored calorie estimates based on activity level.

• Helps set a foundation for weight loss, maintenance, or muscle-building goals.

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US Navy Body Fat Calculator

• Estimates body fat percentage using a simple, accessible method.

• Tracks progress in body composition over time.

• More accurate than consumer-level digital calculators. Margin of error: + or - 3%-4%

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Macro Calculator

• Offers precise macronutrient targets for personalized nutrition plans.

• Balances protein, carbohydrates, and fats based on fitness goals.

• Supports flexible dieting strategies for fat loss, maintenance, or muscle gain.

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Optimal Protein Intake Calculator

• Determines the exact protein needs based on your activity level and goals.

• Ensures adequate intake to support muscle recovery and growth.