Discover your
Physical Potential 🚀
The ultimate tool to know your exact numbers. Stop guessing, and start transforming your physique with real data.
- ⚖️ BMI and Ideal Weight
- 🔥 Daily Calories (TDEE)
- 🧬 Body Fat Percentage (Pro Mode)
- 📉 Deficit for Fat Loss
⚖️ Body Mass Index (BMI)
The starting point to assess your health. It compares your weight with your height to determine whether you are in a healthy range, according to the WHO. Remember, BMI does not distinguish muscle from fat.
🔥 TDEE: Your Metabolic Engine
Your Total Daily Energy Expenditure (TDEE) is your key number. It represents the calories you burn while living, working, and training. Eating below this number, consistently and with sufficient protein, is what drives fat loss.
🧬 Body Fat Percentage (US Navy)
If you want visible abs, forget the scale and focus on body fat. We use the United States Navy circumference based formula, which uses your body measurements to estimate a realistic body fat percentage.
Frequently Asked Questions (FAQ) 🧠
How many calories should I subtract to lose weight?
A common guideline is a deficit of 500 calories per day below your TDEE. This usually leads to a sustainable fat loss of about 0.5 kg per week, without seriously affecting your muscle mass.
Why is the Pro mode better?
Basic calculators only use weight and height. Our Pro mode asks for waist and neck measurements, and for women also hip measurements, which allows us to estimate your actual body fat. Two people who both weigh 80 kg can look very different if one has 10 percent body fat and the other 30 percent.
When should I recalculate my data?
We recommend using the calculator again whenever your weight changes by 2 to 3 kg. As you lose weight, your body requires less energy, which is known as metabolic adaptation, so you will need to adjust your calories over time.