Three free, evidence-based calculators: your macros, your body fat, and how long your goal will actually take. The same numbers I use with coaching clients. No email required.
Don't know it? Use the Body Fat % tab, then come back.
Measure relaxed with a soft tape. Waist at the navel, neck below the larynx. Women also measure the hips at the widest point.
Slower rates protect more muscle. Faster is only smart if you have a lot to lose.
Macros & Calories uses the Mifflin-St Jeor equation for your metabolic rate, then a moderate deficit or surplus for your goal. Protein follows the research (about 0.7 to 1g per pound), and if you enter your body fat, it bases protein on your lean mass for better accuracy.
Body Fat % uses the US Navy circumference method. It's not a DEXA scan, but it's free, repeatable, and great for tracking the trend over time. Measure the same way each time and watch the direction.
Goal & Timeline calculates your lean mass, your realistic target weight at your goal body fat, and how many weeks it takes at a sustainable rate. It assumes you keep your muscle, which is exactly why training and protein matter so much.
A number is a starting point, not a plan. These get you pointed in the right direction. Real progress comes from adjusting them every week based on your actual results, which is what the BUILD Method and 1:1 coaching are for.
A calculator can't tell you why you've been stuck. The 2-minute Physique Assessment can, and it gives you a plan for your exact pattern.