Build strength and muscle

Turn a calorie target into macros and a protein plan that support strength gains.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

The calculators, in order

Start here Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.
Then Protein Intake Calculator
Get daily protein targets based on training level and goal.
Then TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
Then Lean Body Mass Calculator
Estimate lean body mass using Boer, James, and Hume formulas from height and weight.
Then Creatine Intake Calculator
Estimate creatine maintenance and loading doses from body weight and training frequency.