At ForgedHP, we believe in data-driven transformation. The calculators on this page are here to offer you a clear snapshot of where you are now and how to reach your desired body composition. They’ll enable you to:

• Estimate your current body fat percentage based on visual models and set a target for where you’d like to be.

• Calculate your BMR—the number of calories your body needs at rest.

• Determine your TDEE, which is the total calories your body needs based on your activity level.

• Analyze your current and target fat mass and lean mass, helping you understand how much fat you need to lose or muscle you need to gain to hit your goal.

This accurate data is crucial for setting clear, measurable objectives, ensuring that you are not just guessing but actively working toward your goals with a clear plan. Use the below images to estimate your current Body Fat % and your target Body Fat %. Keep in mind that your body is unique and it may not look exactly like on of the examples below, but this is only an estimation that we use to get your transformation journey started. We will dial everything in over time!

Introduction to ForgedHP Transformation Calculators

Welcome to the ForgedHP Transformation Calculators page! This powerful tool is designed to help you on your fitness journey by providing essential data to track your progress and set clear, realistic goals. Using these calculators, you'll be able to estimate vital statistics like your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), lean mass, fat mass, and more. These insights will guide you in creating a personalized approach to transform your body, tailored specifically to your current condition and future goals.

Fat Loss Calculator

How to Use this Calculator

Step 1: Input Your Basic Information:

To get started, enter your basic information such as height, age, weight, and gender.

Step 2: Estimate Your Body Fat Percentage:

To get started, use the provided body fat percentage (BF%) chart. This chart displays models with different BF%, allowing you to visually compare and select the number that most closely resembles your current physique. Similarly, choose a target BF% that aligns with your goals.

Step 3: Determine Your Activity Level

The next step is to estimate your daily activity level. This will help calculate your TDEE by determining how many calories you burn throughout the day. Here’s how to assess your activity level:

1. Sedentary (TDEE multiplier: 1.2):
   You engage in little to no exercise. An example would be an office worker who spends most of the day sitting without engaging in physical activity.

2. Lightly Active (TDEE multiplier: 1.375):
   You exercise lightly 1-3 times per week or engage in daily activities that require mild exertion, such as walking or light household chores.

3. Moderately Active (TDEE multiplier: 1.55):
   You exercise regularly (3-5 times per week) or have a job that requires moderate physical activity, such as light labor or being on your feet for a good portion of the day.

4. Very Active (TDEE multiplier: 1.725):
   You engage in hard exercise 6-7 days a week or have a physically demanding job, such as construction or athletics.

5. Super Active (TDEE multiplier: 1.9):
   Reserved for those who are extremely active, such as professional athletes or those with jobs requiring intense physical labor, paired with regular, strenuous exercise (e.g., twice-daily workouts).

Step 4: Press Calculate:

Press the Calculate button and let the calculator do its magic!

At ForgedHP, we recognize that each fitness journey is unique, whether you're striving to lose fat, build muscle, achieve body recomposition, or maintain your current physique. The Daily Caloric Intake Calculator is designed to provide you with a tailored approach to caloric consumption, helping you align your eating habits with your specific goals. Whether you want to make small, moderate, or significant changes to your lifestyle, this calculator offers personalized recommendations to set you on the path to success.

Tailored to Your Goals

You will be asked to select a primary goal (fat loss, muscle gain, body recomposition, or maintenance), the calculator will generate customized caloric targets for each of the three change levels. Here’s what each goal entails:

• Fat Loss:
  The calculator will help you create a caloric deficit, allowing you to burn fat while maintaining as much lean muscle mass as possible.

• Muscle Gain:
  For those focused on building muscle, the calculator will suggest a caloric surplus, ensuring your body has the fuel needed for growth and recovery.

• Body Recomposition:
  If you're aiming for body recomposition—simultaneously losing fat and gaining muscle—the calculator provides a fine-tuned balance of caloric intake to support both goals.

• Maintenance:
  For individuals looking to maintain their current weight and body composition, the calculator will recommend a caloric intake that aligns with your Total Daily Energy Expenditure (TDEE), helping you sustain your physique without significant changes.

How the Calculator Works

This tool provides three distinct caloric intake options, allowing you to choose the pace and intensity of your transformation:

1. Minimal Change:
   This option is for those seeking gradual progress while minimizing drastic changes to their current lifestyle. It is ideal if you prefer a more sustainable, long-term approach without making significant sacrifices.

2. Moderate Change:
   A balanced approach that combines noticeable improvements with manageable adjustments to your daily routine. This recommendation is great for those aiming to make steady progress while still enjoying flexibility in their diet and activity levels.

3. Maximal Change:
   For those who are ready to fully commit and make significant lifestyle changes to reach their goals more rapidly. This option involves more intense caloric adjustments and is perfect for individuals with short-term goals or a higher level of dedication to their transformation journey.

Macro Ratio Calculator

Nutrition plays a pivotal role in reaching your fitness goals, whether you're focusing on fat loss, muscle gain, body recomposition, or maintaining your current physique. The Daily Macronutrient Ratio Calculator is designed to take your personalized caloric intake and break it down into the exact grams of protein, carbohydrates, and fats you should consume each day. By inputting your target caloric intake and preferred macronutrient percentages, this tool simplifies meal planning, ensuring that your nutrition strategy is perfectly aligned with your fitness objectives.

Determining Your Ideal Macronutrient Breakdown

Each macronutrient serves a specific function in your body, and the right balance is crucial for achieving your goals. Here's a guide to help you choose the appropriate macro percentage:

1. Protein: Building and Preserving Muscle

Protein is essential for muscle preservation, growth, and recovery, particularly when you are engaging in regular exercise. We recommend aiming for 0.7 to 1 gram of protein per pound of body weight. Depending on your goal, the percentage of your daily calories dedicated to protein should generally fall within the range of 25-40%.

• For muscle gain or body recomposition, you may want to lean toward the higher end of the range (closer to 35-40%).

• For fat loss, a moderate intake of 25-35% will still help preserve lean mass while you shed fat.

2. Fats: Supporting Hormonal Balance and Health

Dietary fats are essential for maintaining hormonal balance, supporting cell function, and promoting overall health. It's important to include a healthy amount of fats in your diet, but not to overconsume. We recommend setting your fat intake at 20-35% of your total daily calories.

• If you're more active or focused on muscle gain, you may choose to aim for the lower end of this range (20-25%), allowing more room for carbohydrates to fuel workouts.

• For those focusing on fat loss, a higher fat intake (30-35%) may help keep you feeling full and satisfied while in a calorie deficit.

3. Carbohydrates: Fueling Performance and Recovery

Carbohydrates are your body’s preferred energy source, particularly for high-intensity training and recovery. Once you’ve allocated calories for protein and fat, the remaining calories should be devoted to carbohydrates. Depending on your goals, activity levels, and diet preferences, carbohydrates will generally make up 40-55% of your daily intake.

• For fat loss, your carb intake will typically be on the lower end of the range, allowing room for more protein and fats.

• For high-intensity training, a higher carbohydrate intake (closer to 50-55%) will provide the energy necessary for intense workouts and recovery.

How the Calculator Works

After entering your adjusted daily caloric intake—based on your current goal (e.g., fat loss, muscle gain, or maintenance)—you will select the percentage of calories you want to dedicate to protein, carbohydrates, and fats. The calculator will then compute the precise number of grams of each macronutrient you need to consume daily to hit your calorie target and support your fitness journey.

The Daily Macronutrient Ratio Calculator simplifies the complex process of planning your daily nutrition. By allowing you to enter your caloric intake and macronutrient ratios, this tool generates precise recommendations in grams, helping you take control of your diet and align your eating habits with your goals—whether that’s losing fat, building muscle, or maintaining your physique.

Conclusion

At ForgedHP, our mission is to empower you with the tools and insights you need to take control of your fitness journey. The three calculators provided—Fat Loss Calculator, Daily Caloric Intake Calculator, and Daily Macronutrient Ratio Calculator—offer a comprehensive, data-driven approach to optimizing your body transformation. Whether you're calculating your baseline metrics, setting realistic calorie goals, or fine-tuning your macronutrient intake, these tools ensure that every step of your journey is rooted in precision and tailored to your specific goals.

By using these calculators, you'll gain the clarity and confidence to make informed decisions, whether you're striving for fat loss, muscle gain, body recomposition, or maintaining your current fitness level. These personalized recommendations will help you create a sustainable and effective plan, guiding you toward your ideal body composition.

Remember, successful transformations are built on a foundation of consistent effort, precise planning, and smart adjustments. With these calculators, you're one step closer to achieving your goals and unlocking your full potential. Stay focused, trust the process, and let the ForgedHP tools lead the way!