BMR
10W + 6.25H − 5A + s
Mifflin-St Jeor
Weight in kg, height in cm, age in years; s is +5 for men, −161 for women. Enter your body fat % and we switch to Katch-McArdle, which suits lean lifters better.
How RepFuel calculates your numbers
The formulas RepFuel uses for your calories, protein and strength. They're estimates: a starting point that your own log refines over time.
TDEE
BMR × 1.2–1.9
Activity multiplier
From desk job to physical job plus daily training. After two weeks of logging, an estimate from your own intake and weight trend replaces the guess.
Try the TDEE calculatorCalories
7,700 kcal ≈ 1 kg
Energy balance
Your weekly goal becomes a daily deficit or surplus, with a safety floor so targets never go too low.
Protein
1.8–2.0 g/kg
Macros
2.0 g/kg when cutting, 1.8 otherwise. Fat at 25% of calories; carbs fill the rest to fuel training.
Try the Protein calculatorWeight trend
Trend > scale
Smoothed weigh-ins
One salty dinner doesn't look like a failed week. Projections estimate where the trend points in 4 and 12 weeks.
Strength
w × (1 + r ÷ 30)
Epley 1RM
Estimated max for every exercise, warm-ups excluded, so PRs and trends reflect your real working sets.
Try the 1RM calculatorGeneral information, not medical advice. Targets are estimates; check with a doctor or dietitian if you have a health condition.
Your numbers, kept up to date
RepFuel sets your calorie and protein targets from your stats, then refines the estimate from your own food log and weight trend. Free, works on any phone.
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