How to use these calculators
These three calculators cover the core math behind almost every training and nutrition plan we write at AE Fitness. The TDEE calculator tells you roughly how many calories your body burns in a day. The macro calculator turns that number into a protein-forward daily target. The 1-rep max estimator lets you program strength percentages without risking a true max attempt every month.
Why TDEE is only a starting point
The Mifflin, St Jeor equation is the most accurate general-population formula, but it's still an estimate. Real metabolism varies by muscle mass, sleep, stress, thyroid function, and how honest you are about your activity level. The right calorie target is the one that produces the trend on the scale you actually want, that's a job for a nutrition coach, not a formula.
Why we use protein-forward macros
Whether the goal is weight loss, strength, or general health, protein at ~0.9, 1.0 g per pound of bodyweight is the single most powerful lever. It preserves muscle in a deficit, drives recovery in a surplus, and increases satiety at every calorie level.
Programming with 1RM percentages
Working sets in the 70, 90% range cover almost every strength adaptation most people need. Our personal training and group fitness programs use these percentages to progress squat, bench, deadlift, press, and Olympic lift variants safely.
Ready for a plan, not just numbers?
Calculators are useful. Coaches turn them into results. Book a free intro at AE Fitness, the top-rated gym in Corpus Christi, and we'll build a plan around your goal, schedule, and starting point.
