Evidence-based calculators used in the Medicine 3.0 coaching framework. Use these to understand your body before you start optimising it.
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BMR Calculator
Basal Metabolic Rate — calories burned at complete rest. The foundation of any nutrition plan. Uses the Mifflin-St Jeor formula.
Your BMR
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calories / day at complete rest
This is what your body burns just to stay alive — breathing, circulation, organ function. You burn this even lying in bed all day.
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TDEE Calculator
Total Daily Energy Expenditure — your actual daily calorie need based on activity level. Your true maintenance number.
Your TDEE
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calories / day to maintain weight
Eat below this to lose fat. Eat above to gain muscle. Your coach adjusts this every 2–4 weeks based on real progress.
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Macro Calculator
Your protein, carb and fat targets based on your goal. Adjust the sliders after calculating to customise your split.
Your Daily Macros
Adjust Your Split
🥩 Protein30% · —g
🍚 Carbohydrates40% · —g
🥑 Fats30% · —g
Total: 100%✓ Balanced
Drag the sliders to customise your macro split. Protein minimum 1.6g/kg bodyweight recommended for muscle preservation.
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Body Fat % Calculator
Navy Method — estimates body fat from circumference measurements. No equipment needed beyond a measuring tape.
Estimated Body Fat
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% body fat (Navy Method estimate)
For clinical accuracy use DEXA scan or bioelectrical impedance. Use this as a consistent tracking reference — measure monthly under the same conditions.
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Ideal Weight Calculator
Your healthy weight range using Robinson, Devine and Miller formulas — the three most widely used evidence-based methods.
Ideal Weight Range
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kg healthy range
These are population averages. Muscle mass, bone density and body composition matter far more than the number on the scale.
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Water Intake Calculator
Your daily hydration target based on body weight, activity level and climate. Most people in India are chronically under-hydrated.
Daily Water Target
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litres / day
Track urine colour — pale yellow = well hydrated. Dark yellow = drink more immediately.
Numbers are just the starting point.
A coach turns these numbers into a system that works for your real life — not just on paper.