Tools, not promises

Calculators

Four free tools to know your numbers before you plan them. No account needed — just published estimation formulas, with the source stated openly on every calculator.

Calorie calculator

Basal and total energy expenditure, plus an optional capped calorie deficit, using Mifflin-St Jeor.

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Protein calculator

Your daily protein range by goal — shown as a range, because the evidence doesn't support a single number.

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Zone 2 calculator

Heart-rate zones from your age, optionally refined with a measured HRmax and resting heart rate (Karvonen).

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1RM calculator

Estimated one-rep max from weight and reps, plus a training-weight percentage table.

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Important

All results are estimates from published approximation formulas — not medical advice and not a diagnosis. If you have a medical condition, take medication, or are unsure, talk to your doctor first.

All content from Projekt Superhuman is provided solely for general information and motivation. It does not constitute medical advice, diagnosis, or treatment recommendations and does not replace a visit to a physician or a qualified professional. If you have an existing medical condition, take medication, are pregnant, or are unsure before starting a training or nutrition program, please seek medical advice beforehand. No results are guaranteed.

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