Know your numbers.
Calories, macros, strength numbers and a few other things worth knowing, worked out from your own stats. No email, no catch, just the numbers.
Scroll down and start punching in your own numbers. Takes about a minute.
From Dave
Knowing your numbers should not cost you anything. These are the same starting points I work out with clients in week one: your calories, your macros, your training numbers, based on your own stats, not someone else's.
Five things matter here, not fifty: training, nutrition, bloodwork and energy, mindset and structure. These calculators cover the nutrition and training numbers, free, no email required.
Work out your numbers
Starting points for calories, macros, strength and a few other numbers worth knowing, based on your own stats. Free, no email required. Tap one to open it.
TDEE calculator
How many calories you burn in an average day.
Macro calculator
Protein, carbs and fat for your goal. The recommended split keeps protein at a minimum of 1g per lb of bodyweight (about 2.2g per kg) no matter the goal; switch on manual to drag the sliders yourself.
Protein calculator
A daily protein target from your weight, goal, and body fat if you know it.
VO2-max calculator
A non-exercise estimate of your aerobic fitness. No treadmill test required.
1-rep max calculator
Estimate your max, and a few working weights under it, from a set you actually completed.
Strength standards
See where a lift sits against your bodyweight, from untrained to elite.
Muscle gain potential
A rough, natural ceiling for your lean mass, based on height.
Creatine calculator
A daily dose from your bodyweight, with or without a loading phase.
How long should you diet for
A rough timeline from where you are now to your target body fat.
Body fat % estimator
A tape-measure estimate (Navy method), for when you don't have a scan or calipers.
Heart rate zones
Your estimated max heart rate, split into training zones.
Waist-to-height ratio
A simple health check that holds up better than BMI for someone who lifts.
Alcohol calories
What the weekend actually cost you, calorie-wise.
Sleep need
A rough target for how much sleep you actually need.
Recomp timeline
Roughly how long it takes to lose fat and build muscle at the same time.
Training volume
Weekly sets for one muscle group, against the usual research-backed range.
These are estimates from standard formulas and reference tables, not medical advice, and they're not exact for everyone. They're a starting point, not gospel. The real numbers come from tracking what actually happens over a few weeks, which is exactly what the weekly check ins are for. Want a plan built around your real numbers and your actual week? Message me "audit".
These numbers are a starting point, not a verdict. Track what actually happens over a few weeks and adjust from there, that's what the weekly check ins in The Rebuild are for.
Want more than a guide? Get a free fitness audit.
Tell me where you're at and what keeps getting in the way. I'll review it myself and email you a personal video within 3–5 days with what I'd change first. A coaching call afterwards is optional.
Get your free fitness auditIs this actually free?
Yes. No email, no sign up. Just open a calculator and start typing in your own numbers.
How accurate are these?
They're solid starting points from standard formulas, not exact for everyone. The real numbers come from tracking what actually happens over a few weeks.
Do I need all 16?
No. Start with TDEE and the macro split, that covers most people. Use the rest if and when they're relevant to you.