Macro targets
Set starting calories and compare non-training, light, moderate, and heavy day macros.
Training calculators
Training calculators for macros and strength
Set nutrition targets, estimate training loads, and plan barbell plates from one clean tool page. Use the numbers as starting points Trey can adjust from real training.
Progress adjuster
Use weekly average bodyweight trends to decide whether calories should move up, down, or stay put.
Strength estimate
Use rep-based estimates to plan sessions, spot progress, and keep percentage-based work grounded in current performance instead of old numbers.
Plate loading
Quickly see what goes on each side of the bar so the tool helps the session instead of slowing it down.
Calculator
Macro targets
Daily and per-meal targets for every training day type.
Jump to toolCalculator
Progress adjuster
Trend-weight calorie adjustments after two to three weeks.
Jump to toolCalculator
Strength estimate
Estimated 1RM, training max, and percentage-based loads.
Jump to toolCalculator
Plate loading
What to put on each side of the bar for the target load.
Jump to toolMacro calculator
Start with food targets that can actually be adjusted
This gives you a starting point for calories and macros. Trey can adjust it from trend weight, training performance, hunger, and recovery.
Macro calculator
Build the starting targets
Enter the basics, then use the macro view beside it to choose the right day type. The weekly progress adjuster lives below because it should only be used after you have trend data.
ModeRec: BasicBasic is the clean starting point; Advanced opens body fat, movement, meals, protein, and target pace
Basic uses the baseline setup: normal daily movement, four meals per day, no body-fat adjustment, and a conservative target pace based on the goal you choose.
GoalRec: Maintain if unsureThis sets basic defaults for target pace and protein
Use this for maintenance, recomposition, or learning consistent tracking before changing body weight.
Macro view
Training day targets
Compare non-training, light, moderate, and heavy training days without changing the calculator inputs.
Non-training day
1950 cal
Protein
180g
Carbs
90g
Fats
96.7g
Minimums: 54g carbs, 54g fats. Fiber: about 27g. Water: about 2.4L.
Fat is over 40% of calories. This may crowd out training carbs.
Light training day
2200 cal
Protein
180g
Carbs
180g
Fats
84.4g
Minimums: 90g carbs, 54g fats. Fiber: about 31g. Water: about 2.7L.
Moderate training day
2500 cal
Protein
180g
Carbs
270g
Fats
77.8g
Minimums: 180g carbs, 54g fats. Fiber: about 35g. Water: about 2.9L.
Heavy training day
2750 cal
Protein
180g
Carbs
360g
Fats
65.6g
Minimums: 270g carbs, 54g fats. Fiber: about 39g. Water: about 3.4L.
Effective macro weight: 180 lb.
Target pace: 0 lb/week, about 0 cal/day.
Input guide
How to choose the right inputs
These ranges keep the calculator from pretending every day is the same. Step counts are just a practical way to choose daily movement; training-day labels describe the session you actually did.
Body-fat input is optional. Leave it at 0 if you do not know it. Under about 25%, the calculator uses scale weight. From 25-30%, it blends toward estimated lean body mass. At 30% or higher, it uses estimated lean body mass.
Daily movement
Low daily movement
Under 5,000 steps/day
Mostly seated, little walking outside normal training.
Normal daily movement
5,000-8,000 steps/day
Normal errands, work, school, and daily movement.
Active day-to-day
8,000-12,000 steps/day
You walk a lot or stay on your feet most of the day.
Very active job/life
12,000+ steps/day
Physical job, lots of walking, or demanding daily activity.
Workout intensity
Non-training day
0.5 g/lb carbs
No lifting session. Walking, mobility, easy cardio, or normal life only.
Light training day
1 g/lb carbs
Technique work, short pump work, easy conditioning, or a lower-stress session.
Moderate training day
1.5 g/lb carbs
A normal full session where you lift, push some effort, and recover normally.
Heavy training day
2 g/lb carbs
High-volume lower body, hard full body, heavy sets, or tough conditioning.
Weekly progress adjuster
Adjust from trend weight, not one weigh-in
Use this after you have at least two weeks of weekly average bodyweights. The calculator compares your target trend with the trend that actually happened, then converts the gap to calories.
Weigh in two to four mornings per week, after using the bathroom and before food or fluids. Use the weekly average, not the highest or lowest day.
Hold the plan for two to three weeks before adjusting unless hunger, recovery, or training performance clearly says something is off.
Suggested daily calorie change
Hold steady
Target trend: 0 lb/week.
Observed trend: 0 lb/week across 3 weeks.
Trend is close enough after rounding. Do not change anything yet.
Formula basis
- Book-backed: body-weight and training-intensity calorie tables.
- Book-backed: protein first, recommended carbs second, remaining calories to fats.
- Book-backed: 0.3 g/lb fat floor and carb minimums by day type.
- Book-backed: Fat loss: 0.5-1.0%/week. Muscle gain: 0.25-0.5%/week. Adjustments use 3,500 calories per pound divided across seven days.
- Advanced-only: sex, daily movement, body-fat/LBM, meal count, protein multiplier, and exact target-rate controls.
Strength calculators
Estimate, load, and keep training moving
Use these numbers as training decisions, not ego tests. When the numbers stop matching clean reps, the program needs coaching.
Strength estimate
Estimate your 1RM
Enter a clean working set. If you enter one rep, the calculator treats that weight as the max you actually lifted. For 2 or more reps, it uses a simple Epley estimate.
Keep the estimate conservative. It is useful for programming percentages, but clean reps and current readiness still matter more than chasing the largest possible number.
Estimated 1RM
216 lb
Training max
194 lb
Estimated 1RM is the best math estimate of what you could lift for one hard rep.
Training max is 90% of that estimate. Use it when you want more conservative training numbers.
Training percentages
Currently using the training max: 194 lb.
60%115 lb
65%125 lb
70%135 lb
75%145 lb
80%155 lb
85%165 lb
90%175 lb
95%185 lb
Plate loading
Build the bar
This is separate from the max estimate. Pick the bar and the target load, then put the listed stack on each side of the bar.
Target: 225 lb
Built load: 225 lb
Each side target: 90 lb
Load this on both sides
Left side
45 lbx2
Bar
45 lb
Right side
45 lbx2
45
45
45
45
Left sideBarRight side
Read either side as the same stack. If it says 45 lb x2, that means two 45s on the left and two 45s on the right.
Want Trey to sanity check the numbers?
Bring the calculator output to your first conversation or first session. The math is useful, but the coaching decides what is realistic.