LiftPace

Estimate your basal metabolic rate and total daily energy expenditure.

Split your daily calories into protein, carbs and fat by goal.

Estimate body-fat percentage from tape measurements.

See your ideal-weight range from height using three classic formulas.

Estimate your 1RM and get a full percentage-of-1RM rep table.

Turn distance and time into pace per mile and per kilometre.

Sedentary to extra active (×1.2 → ×1.9) for TDEE.

Energy cost of 28 common activities.

How many reps at each percentage of your max.

The five training zones and what they're for.

How the U.S. Navy circumference body-fat formula works, how to measure correctly, how accurate it really is versus DEXA, and when it goes wrong.

A practical method for setting protein, carbohydrate and fat targets for cutting, maintaining or bulking — protein first, fat floor, carbs as the remainder.

How Pete Riegel's formula predicts your 5K, 10K, half and marathon times from one race, why the exponent is 1.06, and where the prediction goes wrong.

What the Epley and Brzycki one-rep-max formulas are, how they differ, a worked example, and how to use an estimated 1RM to choose training weights.

Which BMR equation should you use? A side-by-side comparison of Mifflin-St Jeor and the Harris-Benedict equations, with the formulas, a worked example and the evidence.

A step-by-step guide to calculating total daily energy expenditure with the Mifflin-St Jeor equation and an activity multiplier — then using it to cut, maintain or bulk.