Formula reference
Standalone calculators with notes — start with “Often needed”.
Often needed
- Navy methodNeck, waist, height (+ hips).When to use: You can measure girths—usually better than BMI-only estimates; feeds Katch/Cunningham/Tinsley.
- Mifflin–St JeorBMR and TDEE × PAL.When to use: Default starting point: no reliable body-fat data, quick TDEE for most adults.
- 1RM (Epley)Estimate max from a set.When to use: Set of 1–10 reps with ~1–3 RIR left; plan % loads without a heavy true 1RM test.
Body fat & shape
- Navy methodNeck, waist, height (+ hips).When to use: You can measure girths—usually better than BMI-only estimates; feeds Katch/Cunningham/Tinsley.
- BMI-based BF%Deurenberg without calipers.When to use: No girth measurements—rough start, tracking over time, or same idea as Basic Assessment.
- Waist-to-heightWHtR ~0.5 cut-off.When to use: Metabolic risk and shape without % fat; complements waist and BMI, does not replace Navy.
Energy expenditure
- Mifflin–St JeorBMR and TDEE × PAL.When to use: Default starting point: no reliable body-fat data, quick TDEE for most adults.
- Compare expenditure formulasWhen to use Mifflin, Katch, Cunningham, Tinsley.When to use: Before changing calories or if Mifflin and Katch diverge a lot—pick one formula and hold it 2–3 weeks.
- Katch-McArdleBMR from lean mass.When to use: You have body composition (Navy, calipers, DEXA)—especially if you carry notable muscle mass.
- CunninghamBMR = 500 + 22×FFM.When to use: You train regularly and know FFM; often overestimates in untrained people—compare with Mifflin.
- TinsleyRMR from FFM and fat mass.When to use: Lean and fat mass are known—alternative to Katch; handy to cross-check several formulas.
Training
- 1RM (Epley)Estimate max from a set.When to use: Set of 1–10 reps with ~1–3 RIR left; plan % loads without a heavy true 1RM test.
- Relative intensity% of 1RM.When to use: You already have 1RM (test or Epley)—set working weights as % for strength or strength-focused hypertrophy.
- Training volumeSets × reps × load.When to use: Tonage per lift or week—progression, deloads, and comparing training blocks.
- RIRReps in reserve — how to use.When to use: Hypertrophy and technique: load by reps in reserve when % of 1RM is awkward or keeps shifting.