Body recomposition, maintenance calories, and weight fluctuation calculators. Browse our free body recomposition tools below — all calculators are instant, accurate, and require no sign-up.
Before & After Body Fat Calculator — Calculate body fat percentage change between two time points. See how much fat you lost, muscle gained, and body composition transformed.
Body Recomposition Calculator — Plan simultaneous fat loss and muscle gain with optimal calorie and protein targets. Estimate body composition changes over 12-24 weeks of recomposition.
Deload Weight Fluctuation Calculator — Understand why the scale goes up during a deload week. Calculate expected weight fluctuation from glycogen, water, and reduced activity during training breaks.
Maintenance Calories Calculator — Calculate your exact maintenance calorie level (TDEE) with multiple estimation methods. Includes NEAT variation ranges and macro recommendations.
Seasonal Weight Fluctuation Calculator — Estimate natural weight changes by season. See how winter holidays, summer activity, and seasonal patterns affect your weight throughout the year.
Set Point Weight Calculator — Estimate your body's defended weight range based on weight history, BMI, and lifestyle factors. Understand set-point vs. settling-point theory.