Growth hub · Fitness

Free Fitness Macro & Phase Planners

Bulk, cut, reverse diet, and recomp planners that adjust calories and macros to your training — free, instant, no sign up.

Prefer a guided path? Fitness phase workflow →

1. 1Bulk & Cut Macro PlannerBulk and cut macro calculator for lifters: set lean bulk or cutting calories from TDEE, weekly rate, and training experience—with protein-forward macros and training-day carb cycling.
2. 2Reverse Diet PlannerReverse diet planner with adaptive weekly calorie bumps — smaller increases when the scale is still dropping too fast.
3. 3Body Recomposition PlannerBody recomposition planner with a training-volume deficit cap — more hard sets means a smaller deficit and higher protein.
4. 4TDEE CalculatorFind total daily energy expenditure from BMR and activity level.
5. 5Calorie Deficit CalculatorTurn a weekly fat-loss goal into a daily calorie deficit and target.
6. 6Protein Intake CalculatorSet daily protein grams from body weight and training goal.
7. 7Weight Gain CalculatorCalculate a daily surplus and timeline to gain weight at a chosen rate.
8. 8AI Nutrition & Calorie CalculatorEstimate BMR, TDEE, daily calorie targets, and macro splits from your age, sex, weight, height, activity level, and goal adjustment.

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