Free, precise tools designed around the principles inside FORGE. Instant results — unlock your full personalised breakdown in one step.
A precise multi-factor calorie calculator built for the aesthetic physique. Your personalised result in three steps.
Your basal metabolic rate is the foundation of every calorie target. The Mifflin-St Jeor equation used here is the most clinically validated formula available.
BMR accounts for 60-70% of your total daily energy expenditure. A precise BMR combined with a detailed activity profile produces a calorie target accurate enough to actually use.
Each component below contributes independently to your TDEE. This four-factor approach is significantly more accurate than a single activity dropdown.
Job typeJob type, gym frequency, cardio volume, daily steps, and lifestyle each contribute independently to your activity multiplier — producing a personalised TDEE far more accurate than any single-dropdown calculator.
Five goal-specific calorie tiers calibrated around the aesthetic physique approach — with your personalised protein targets and activity insight.
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Knowing your calories is step one. FORGE gives you the exact training system to build the physique that matches your calorie phase.
Calories are one part of the equation. The muscles you target, the ratios you develop, and the consistency of your training determine how your physique actually looks.
Join The Forge →Enter your height, weight and maintenance calories, pick your phase, and get your daily protein, fats and carbs — built the same way I set them for coaching clients.
Enter your stats and see a personalized 1-year physique projection — body weight, lean mass and body fat charted week by week across a lean bulk, a hold, and a cut.
A single score out of 100 combining your FFMI, body fat percentage, and shoulder-to-waist ratio. The most complete measure of aesthetic development.
Improve Your Score
Your score shows exactly where you fall short. Private Coaching builds a plan around closing that gap — 10 spots, open to all.
FORGE or 1-on-1 Coaching — the right answer depends on how you're wired, not how much you spend. Four honest answers and we'll point you to the one that actually fits.