Fitness Tools

Estimate BMR and TDEE via Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, and Cunningham. Provide body_fat or lean_mass to unlock the LBM-based methods.

Measure actual TDEE from a logged history of daily weight and/or calorie intake. Default method (kalman) is a joint Kalman filter over true weight and TDEE — handles missing days, gates outliers, and reports uncertainty (CI95) alongside denoised true weight; regression/endpoints are simple window-ba

Estimate body-fat % via US Navy circumference, Jackson-Pollock 3-site skinfold, and Deurenberg (BMI-based) methods.

Estimate 1RM from a submaximal set via Epley, Brzycki, Lombardi, Wathan, O'Conner, and Mayhew; returns a %1RM load chart.

Compute protein/fat/carb grams for a calorie target using the g-per-kg-bodyweight method, with goal-based protein defaults.

Estimate the TDEE activity multiplier via the classic lookup table or a NEAT+EAT model (occupation/steps for non-exercise, training volume for exercise).

Deterministic opener/second/third attempts from an estimated 1RM, plus a warmup ramp and per-side plate loading. Tunable by aggressiveness and available plates.

Estimate drug-free maximum bodyweight at a target body-fat % via Casey Butt (wrist+ankle), the FFMI~25 natural cap, and Berkhan's max-contest-weight model. Men only in v1.

Compute the Fat-Free Mass Index (FFMI) and its height-adjusted form from weight and body fat (or lean mass), and flag whether it exceeds the ~25 natural ceiling.

Estimate the appendicular skeletal muscle index (RSMI) from a DXA value (direct) and/or an anthropometric estimate (Wen 2011), and flag low muscle mass against EWGSOP2, AWGS, and Baumgartner sarcopenia cutoffs.