Know your numbers. These are the tools I use with my clients to set a starting point. Numbers are estimates — the real answer comes from tracking for 2–3 weeks and adjusting (Nutrition Basics explains how). Questions? Get in touch.
Daily Calories & Macros
Estimates your maintenance calories (Mifflin-St Jeor), then builds a target and macro split for your goal.
| Macro | Grams / day | Calories | % of total |
|---|---|---|---|
| Protein | — | — | — |
| Carbs | — | — | — |
| Fat | — | — | — |
How to use this: eat at the target for 2–3 weeks, weigh yourself 3–4 mornings a week and average it. Weight not moving the way you want? Adjust by 100–150 calories and repeat. Protein is the number to hit every day; carbs and fat can flex.
Daily Protein Target
Protein is the one number to hit every day. It protects muscle while you lose fat and builds it when you’re training hard.
Quick reference: 1 g of protein per oz of cooked chicken breast, beef or fish is close enough (roughly 7 g/oz). Greek yogurt ≈ 17 g per cup, 3 eggs ≈ 18 g, a scoop of whey ≈ 25 g.
Heart-Rate Training Zones
Your five zones in beats per minute. Add your resting heart rate (from a watch, first thing in the morning) for a more accurate, reserve-based calculation.
| Zone | BPM | Feels like / use it for |
|---|
Most of your conditioning should live in Zone 2 (you can hold a conversation). Zones 4–5 are for intervals, pad rounds and sparring — short and hard, with real recovery between. Max-HR estimates can be off by 10+ bpm; if you have a real max from a hard effort, use it.
One-Rep Max
Estimate your 1RM from a set you’ve actually done, plus a percentage chart for programming. Most accurate for 2–8 reps.
| % of 1RM | Weight | ~Reps |
|---|
Reps at each percentage are typical ranges, not guarantees — use them to pick a starting weight, then let the bar tell you.
Body Fat Estimate
Two methods: a tape-measure version you can do at home, or a 3-site skinfold if you have calipers. Both are estimates (±3–4%) — the trend over time matters more than the exact number.
Tape method = U.S. Navy formula. Skinfold = Jackson-Pollock 3-site (men: chest, abdomen, thigh · women: triceps, suprailiac, thigh), all on the right side, pinch 1–2 seconds before reading. Re-measure every 4–6 weeks under the same conditions (morning, before eating).
Daily Water
A practical baseline, bumped up for training. Thirst and pale-yellow urine are still your best guides.
Baseline is about half your body weight in ounces, plus ~16 oz per 30 minutes of training. Add more in heat or if you sweat heavily.
Want these numbers turned into an actual plan? Book a free consultation — I’ll build the program around your body, schedule and goals.
Disclaimer. These calculators are provided for general educational purposes only and are not medical, nutritional or pharmaceutical advice, and do not create a trainer–client or provider–patient relationship. Results are estimates and may be inaccurate for you. Consult your physician before starting any nutrition, exercise or weight-loss program, especially if you have a medical condition, are pregnant or breastfeeding, or take medication. Always follow your provider’s and pharmacist’s instructions over anything on this page. Ultimate You Fitness and Grant Denney disclaim all liability for any use of these tools.