FormaGet FormaTDEE calculator
Estimate resting energy with the published Mifflin-St Jeor equation, then apply a clearly labeled activity scenario. The result is a starting estimate, not a laboratory measurement.
Forma free tools
Useful fitness arithmetic, shown clearly.
Estimate energy needs, set nutrition inputs, and inspect training signals with calculators that show their formulas, cite their sources, and explain what the result cannot establish.
Published and last reviewed September 14, 2026
Privacy and model boundary: these tools run in your browser. They do not transmit or save your inputs. Their public arithmetic is separate from Forma’s proprietary adaptive metabolism, muscle-volume, recovery, progression, and recommendation models.
Nutrition and energy calculators
Calorie deficit calculator
Apply a chosen percentage deficit to a maintenance estimate and see the daily and weekly arithmetic without a false promise of exact weight loss.
Protein calculator
Convert bodyweight and a user-selected grams-per-kilogram factor into a daily protein amount, with the research reference point explained in context.
Macro calculator
Allocate calories from a protein input and fat percentage, then assign the remainder to carbohydrate using the standard 4, 4, and 9 calorie factors.
Strength-training calculators
Progressive overload calculator
Compare two sets across load, repetitions, set volume load, and reported RIR without hiding the tradeoffs inside one score.
RIR and RPE calculator
Convert reported reps in reserve to the resistance-training RPE scale and compare actual effort with a target.
One rep max calculator
Compare Epley and Brzycki estimates and inspect a training percentage chart instead of relying on one opaque score.
Workout volume analyzer
Total weekly working sets by primary muscle. Treat the result as a monitoring signal, not an individualized prescription.
How to use an estimate responsibly
Start with a transparent estimate, compare it with your own repeated observations, and revise when the evidence changes. One calculator result cannot diagnose health, guarantee an outcome, or replace a qualified clinician. Forma’s research library documents the evidence boundaries behind its product signals without publishing proprietary equations or thresholds.
Keep the estimates connected to the record.
Forma brings workout logs, RIR, weekly sets by muscle, Moroccan meals, macros, steps, bodyweight trends, and private Circles into one fitness journal.
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