A & M Fitness
BMR & Macro
Calculator
6-formula average · personalised macros · in under a minute
Personal Details
Age
Biological Sex
Weight (lbs)
Height
Body Fat % (InBody or estimate)
A & M Fitness
My Nutrition Plan
albpt.com · BMR & Macro Calculator
⭐ Average BMR · 6 Formulas
kcal / day at complete rest
Mifflin
Harris-B.
Owen
Schofield
Katch-McA.
Cunningham
🏃 Total Daily Energy (TDEE)
kcal / day
🎯 Target Calories
kcal / day
Daily Macros
🥩
Protein
% of calories
g
kcal
🥑
Fat
% of calories
g
kcal
🍞
Carbohydrates
% of calories
g
kcal
Per Meal · meals / day
Calories
Protein
Fat
Carbs
⚠ Important DisclaimerFor informational purposes only. Results are estimates based on peer-reviewed mathematical formulas. They do not constitute medical, nutritional, or fitness advice. Always consult a physician or registered dietitian before making significant dietary changes. A & M Fitness assumes no liability for decisions made based on these results. Individual outcomes may vary significantly.
albpt.com · A & M Fitness

  
  










  



  
    





  

    
Body Composition Planner

    
Goal Weight & Timeline Calculator

    
Estimate your lean body mass, goal weight, and a realistic timeline — based on the two-compartment body-composition model. These are projections, not guarantees.


    

      
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Current Stats

      

        
        
      

      

        
        
        
        

          Two low-cost options: a visual comparison guide (photos at known body-fat levels — fastest, roughest) or the U.S. Navy tape method (neck, waist, and — for women — hip circumference plugged into a published formula; cheap and more consistent than eyeballing). Neither is lab-accurate. Whichever you pick, measure the same way each time so you're tracking a trend, not treating one reading as exact.
        

      

      

        
        

          
          
          
        

      


      
Goal Stats

      

        
        
      

      

        
        
      

      

        
        

          
          
        

      


      
      
Estimates only — not medical advice. See full disclaimer below.

    


    
    

    

      

        Lean body mass
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        Target goal weightassumes lean mass is fully preserved
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        Total fat loss required
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        Estimated time to loseat your stated weekly rate
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        Buffered timeline+100% — beginner buffer
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        Reality check: body-fat estimates and rate-of-change targets are projections, not guarantees. Metabolic adaptation, water-weight shifts, and estimation error are all normal. First-time dieters in particular tend to underestimate starting body fat and overestimate sustainable weekly progress — McDonald's guidance is that beginners should plan for roughly double the raw estimate; the buffered timeline above reflects that.
      

    


    

      
Medical & Liability Disclaimer

      
This calculator is provided for general educational and informational purposes only. It does not constitute medical, nutritional, or professional fitness advice, and is not a substitute for consultation with a qualified physician, registered dietitian, or other licensed healthcare provider. All figures shown — lean body mass, goal weight, fat loss/gain required, and timeline — are mathematical projections based on self-reported, unverified inputs. They are not diagnostic measurements and carry inherent estimation error.

      
Do not rely on this tool to guide your health decisions if you are pregnant or nursing, have a history of disordered eating, have a diagnosed medical condition (including but not limited to cardiovascular, metabolic, endocrine, or psychiatric conditions), or have been advised by a physician to avoid caloric restriction or rapid changes in body weight. Always consult your doctor before beginning any diet, exercise, or weight-management program.

      
A & M Fitness, its trainers, and the developers of this tool assume no liability for actions taken, or outcomes experienced, based on the output of this calculator. By using this tool, you acknowledge and accept this disclaimer.

    

  





  
  










    

  
  

  



      
    
      
        
        


  
  













  

    

    
      
    
    

  

  

    

      
      
      
      
      
      
      
      
      
      
      

  



  
    





  


  


    
    

      

      
A & M Fitness

      
Cardio Burn
Calculator

      
ACSM equations · Keytel 2005 HR formula · Ainsworth Compendium · EPOC afterburn

    


    
    

      

      

    


    


      
      

        
Personal Details

        

          

            
Age

            
          

          

            
Biological Sex

            

              
              
            

          

        

        

          

            
Weight (lbs)

            
          

          

            
Fitness Level

            
          

        

        

          Why fitness level? Estimates your VO₂max & resting HR for the Keytel heart-rate formula. Male norms: Beginner ~38 · Intermediate ~47 · Advanced ~56 ml/kg/min (ACSM). Females ~15–20% lower.