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Fitness Goals Calculator
Fitness Goals Calculator
Nutrition Calculator Tool
Complete Goal Profile
Current Body Measurements
Current weight (in lbs)
Current body fat %
Height
(in inches)
Current age
Select sex
Male
Female
Lean body mass
(LBM)
Current adjusted FFMI*
Estimated muscularity
Current body fat category**
Body Composition Targets
Target body fat %
Target body weight
Required fat mass change
Calorie Intake Planner
Activity level
Sedentary (little or no exercise)
Light activity (1 to 3 hours of exercise per wk)
Moderate activity (4 to 6 hours of exercise per wk)
Very active (7 to 9 hours of exercise per wk)
Extra active (10+ hours of exercise per wk)
Body mass goal
Weight loss .5 lbs per wk
Weight loss 1 lb per wk
Weight loss 1.5 lbs per wk
Weight loss 2 lbs per wk
Minimal weight gain
Moderate weight gain
Maintain weight
Custom daily calorie adjustment
(optional)
Your daily calorie target
Daily Protein Intake
Amount (g) of protein-per-pound of current LBM
Recommended ranges for maximum muscle development:
∙For men: 0.9 – 1.18 grams of protein per pound of LBM*
∙For women: 0.82 – 1.0 grams of protein per pound of LBM*
Daily protein target (g):
% of daily calories from protein
Daily Fat Intake
% of daily calories from fat
(recommended range: 20-35%)
Daily Calorie and Macro Distribution
Macronutrients
Grams
Calories
Percentage
Daily protein target
(recommended daily allowance 10-35%*
*)
Daily fat target
(recommended daily allowance 20-35%**)
Daily carbs target
(recommended daily allowance 45-65%**)
Daily calorie total
Goal Profile
Sex
Age
Current weight (in lbs)
Height
(in inches)
Estimated muscularity
Body mass goal
Activity level
Target body fat %
Target body weight
Daily protein target (g)
Daily fat target (g)
Daily carbs target (g)
Daily calorie target