Deterministic fitness calculators — TDEE, adaptive TDEE, body fat, 1RM, macros — with consensus.
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Estimate the TDEE activity multiplier via the classic lookup table or a NEAT+EAT model (occupation/steps for non-exercise, training volume for exercise).
Estimate the TDEE activity multiplier via the classic lookup table or a NEAT+EAT model (occupation/steps for non-exercise, training volume for exercise).
| Argument | Type | Description |
|---|---|---|
| bmr | any | |
| weight | any | |
| methods | any | |
| intensity | any | |
| occupation | any | |
| steps_per_day | any | |
| activity_level | any | |
| session_minutes | any | |
| sessions_per_week | any |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"properties": {
"bmr": {
"anyOf": [
{
"type": "number",
"exclusiveMinimum": 0
},
{
"type": "null"
}
],
"default": null
},
"weight": {
"anyOf": [
{
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
{
"type": "null"
}
],
"default": null
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "all"
},
"intensity": {
"anyOf": [
{
"enum": [
"light",
"moderate",
"vigorous"
],
"type": "string"
},
{
"type": "null"
}
],
"default": null
},
"occupation": {
"anyOf": [
{
"enum": [
"desk",
"standing",
"manual",
"heavy"
],
"type": "string"
},
{
"type": "null"
}
],
"default": null
},
"steps_per_day": {
"anyOf": [
{
"type": "integer",
"maximum": 100000,
"minimum": 0
},
{
"type": "null"
}
],
"default": null
},
"activity_level": {
"anyOf": [
{
"enum": [
"sedentary",
"light",
"moderate",
"active",
"very_active"
],
"type": "string"
},
{
"type": "null"
}
],
"default": null
},
"session_minutes": {
"anyOf": [
{
"type": "number",
"maximum": 600,
"exclusiveMinimum": 0
},
{
"type": "null"
}
],
"default": null
},
"sessions_per_week": {
"anyOf": [
{
"type": "integer",
"maximum": 21,
"minimum": 0
},
{
"type": "null"
}
],
"default": null
}
},
"additionalProperties": false
}Measure actual TDEE from a logged history of daily weight and/or calorie intake. Default method (kalman) is a joint Kalman filter over true weight and TDEE — handles missing days, gates outliers, and reports uncertainty (CI95) alongside denoised true weight; regression/endpoints are simple window-based estimates kept for comparison. Use instead of formula TDEE once real logged data exists. Each entry needs at least one of weight/kcal (not necessarily both). Entry dates must span 10 years or less (earliest to latest). Note: all methods need at least one weigh-in (kalman) or two (regression/endpoints) — a history with zero weight entries throws under the kalman default; pass methods:'all' to get a graceful empty/skipped result instead.
| Argument | Type | Description |
|---|---|---|
| entries* | array | |
| methods | any | |
| window_days | integer | |
| prior_tdee_kcal | number | Optional starting TDEE estimate, e.g. from the tdee tool; speeds early convergence. |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"entries"
],
"properties": {
"entries": {
"type": "array",
"items": {
"type": "object",
"required": [
"date"
],
"properties": {
"date": {
"type": "string",
"pattern": "^\\d{4}-\\d{2}-\\d{2}$"
},
"kcal": {
"type": "number",
"maximum": 20000,
"exclusiveMinimum": 0
},
"weight": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
}
},
"additionalProperties": false
},
"maxItems": 400,
"minItems": 10
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "kalman"
},
"window_days": {
"type": "integer",
"default": 7,
"maximum": 14,
"minimum": 3
},
"prior_tdee_kcal": {
"type": "number",
"maximum": 10000,
"minimum": 500,
"description": "Optional starting TDEE estimate, e.g. from the tdee tool; speeds early convergence."
}
},
"additionalProperties": false
}Estimate body-fat % via US Navy circumference, Jackson-Pollock 3-site skinfold, and Deurenberg (BMI-based) methods.
| Argument | Type | Description |
|---|---|---|
| age | any | |
| hip | any | |
| sex* | string | |
| neck | any | |
| waist | any | |
| height | any | |
| weight | any | |
| methods | any | |
| skinfold_sum | any |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"sex"
],
"properties": {
"age": {
"anyOf": [
{
"type": "number",
"maximum": 120,
"exclusiveMinimum": 0
},
{
"type": "null"
}
],
"default": null
},
"hip": {
"anyOf": [
{
"$ref": "#/properties/height/anyOf/0"
},
{
"type": "null"
}
],
"default": null
},
"sex": {
"enum": [
"male",
"female"
],
"type": "string"
},
"neck": {
"anyOf": [
{
"$ref": "#/properties/height/anyOf/0"
},
{
"type": "null"
}
],
"default": null
},
"waist": {
"anyOf": [
{
"$ref": "#/properties/height/anyOf/0"
},
{
"type": "null"
}
],
"default": null
},
"height": {
"anyOf": [
{
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"cm",
"in",
"mm"
],
"type": "string",
"default": "cm"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
{
"type": "null"
}
],
"default": null
},
"weight": {
"anyOf": [
{
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"$ref": "#/properties/height/anyOf/0/properties/value"
}
},
"additionalProperties": false
},
{
"type": "null"
}
],
"default": null
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "all"
},
"skinfold_sum": {
"anyOf": [
{
"type": "number",
"exclusiveMinimum": 0
},
{
"type": "null"
}
],
"default": null
}
},
"additionalProperties": false
}Compute the Fat-Free Mass Index (FFMI) and its height-adjusted form from weight and body fat (or lean mass), and flag whether it exceeds the ~25 natural ceiling.
| Argument | Type | Description |
|---|---|---|
| height* | object | |
| weight* | object | |
| methods | any | |
| body_fat | any | |
| lean_mass | any |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"height",
"weight"
],
"properties": {
"height": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"cm",
"in",
"mm"
],
"type": "string",
"default": "cm"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
"weight": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"$ref": "#/properties/height/properties/value"
}
},
"additionalProperties": false
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "all"
},
"body_fat": {
"anyOf": [
{
"type": "number",
"maximum": 70,
"minimum": 2
},
{
"type": "null"
}
],
"default": null
},
"lean_mass": {
"anyOf": [
{
"$ref": "#/properties/weight"
},
{
"type": "null"
}
],
"default": null
}
},
"additionalProperties": false
}Compute protein/fat/carb grams for a calorie target using the g-per-kg-bodyweight method, with goal-based protein defaults.
| Argument | Type | Description |
|---|---|---|
| goal | string | |
| weight* | object | |
| methods | any | |
| calories* | number | |
| fat_g_per_kg | any | |
| protein_g_per_kg | any |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"calories",
"weight"
],
"properties": {
"goal": {
"enum": [
"cut",
"maintain",
"bulk"
],
"type": "string",
"default": "maintain"
},
"weight": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "all"
},
"calories": {
"type": "number",
"exclusiveMinimum": 0
},
"fat_g_per_kg": {
"anyOf": [
{
"type": "number",
"maximum": 3,
"exclusiveMinimum": 0
},
{
"type": "null"
}
],
"default": null
},
"protein_g_per_kg": {
"anyOf": [
{
"type": "number",
"maximum": 4,
"exclusiveMinimum": 0
},
{
"type": "null"
}
],
"default": null
}
},
"additionalProperties": false
}Estimate drug-free maximum bodyweight at a target body-fat % via Casey Butt (wrist+ankle), the FFMI~25 natural cap, and Berkhan's max-contest-weight model. Men only in v1.
| Argument | Type | Description |
|---|---|---|
| sex* | string | |
| ankle | any | |
| wrist | any | |
| height* | object | |
| methods | any | |
| target_body_fat_pct | number |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"sex",
"height"
],
"properties": {
"sex": {
"enum": [
"male",
"female"
],
"type": "string"
},
"ankle": {
"anyOf": [
{
"$ref": "#/properties/height"
},
{
"type": "null"
}
],
"default": null
},
"wrist": {
"anyOf": [
{
"$ref": "#/properties/height"
},
{
"type": "null"
}
],
"default": null
},
"height": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"cm",
"in",
"mm"
],
"type": "string",
"default": "cm"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "all"
},
"target_body_fat_pct": {
"type": "number",
"default": 10,
"maximum": 40,
"minimum": 3
}
},
"additionalProperties": false
}Estimate 1RM from a submaximal set via Epley, Brzycki, Lombardi, Wathan, O'Conner, and Mayhew; returns a %1RM load chart.
| Argument | Type | Description |
|---|---|---|
| reps* | integer | |
| weight* | object | |
| methods | any |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"weight",
"reps"
],
"properties": {
"reps": {
"type": "integer",
"maximum": 20,
"exclusiveMinimum": 0
},
"weight": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "all"
}
},
"additionalProperties": false
}Deterministic opener/second/third attempts from an estimated 1RM, plus a warmup ramp and per-side plate loading. Tunable by aggressiveness and available plates.
| Argument | Type | Description |
|---|---|---|
| bar_weight | any | |
| one_rep_max* | object | |
| aggressiveness | string | |
| available_plates | any |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"one_rep_max"
],
"properties": {
"bar_weight": {
"anyOf": [
{
"$ref": "#/properties/one_rep_max"
},
{
"type": "null"
}
],
"default": null
},
"one_rep_max": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
"aggressiveness": {
"enum": [
"conservative",
"standard",
"aggressive"
],
"type": "string",
"default": "standard"
},
"available_plates": {
"anyOf": [
{
"type": "array",
"items": {
"type": "number"
}
},
{
"type": "null"
}
],
"default": null
}
},
"additionalProperties": false
}Estimate the appendicular skeletal muscle index (RSMI) from a DXA value (direct) and/or an anthropometric estimate (Wen 2011), and flag low muscle mass against EWGSOP2, AWGS, and Baumgartner sarcopenia cutoffs.
| Argument | Type | Description |
|---|---|---|
| age* | number | |
| sex* | string | |
| asm_kg | any | |
| height* | object | |
| weight* | object | |
| methods | any |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"sex",
"height",
"weight",
"age"
],
"properties": {
"age": {
"type": "number",
"maximum": 120,
"exclusiveMinimum": 0
},
"sex": {
"enum": [
"male",
"female"
],
"type": "string"
},
"asm_kg": {
"anyOf": [
{
"type": "number",
"exclusiveMinimum": 0
},
{
"type": "null"
}
],
"default": null
},
"height": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"cm",
"in",
"mm"
],
"type": "string",
"default": "cm"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
"weight": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"$ref": "#/properties/height/properties/value"
}
},
"additionalProperties": false
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "all"
}
},
"additionalProperties": false
}Estimate BMR and TDEE via Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, and Cunningham. Provide body_fat or lean_mass to unlock the LBM-based methods.
| Argument | Type | Description |
|---|---|---|
| age* | number | |
| sex* | string | |
| height* | object | |
| weight* | object | |
| methods | any | |
| activity* | any | |
| body_fat | any | |
| lean_mass | any |
{
"type": "object",
"$schema": "http://json-schema.org/draft-07/schema#",
"required": [
"sex",
"age",
"height",
"weight",
"activity"
],
"properties": {
"age": {
"type": "number",
"maximum": 120,
"exclusiveMinimum": 0
},
"sex": {
"enum": [
"male",
"female"
],
"type": "string"
},
"height": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"cm",
"in",
"mm"
],
"type": "string",
"default": "cm"
},
"value": {
"type": "number",
"exclusiveMinimum": 0
}
},
"additionalProperties": false
},
"weight": {
"type": "object",
"required": [
"value"
],
"properties": {
"unit": {
"enum": [
"kg",
"lb"
],
"type": "string",
"default": "kg"
},
"value": {
"$ref": "#/properties/height/properties/value"
}
},
"additionalProperties": false
},
"methods": {
"anyOf": [
{
"type": "array",
"items": {
"type": "string"
}
},
{
"type": "string"
}
],
"default": "all"
},
"activity": {
"anyOf": [
{
"enum": [
"sedentary",
"light",
"moderate",
"active",
"very_active"
],
"type": "string"
},
{
"type": "number"
}
]
},
"body_fat": {
"anyOf": [
{
"type": "number",
"maximum": 70,
"minimum": 2
},
{
"type": "null"
}
],
"default": null
},
"lean_mass": {
"anyOf": [
{
"$ref": "#/properties/weight"
},
{
"type": "null"
}
],
"default": null
}
},
"additionalProperties": false
}