Estimate your BMI, BMR and TDEE to understand your baseline and plan your nutrition.
BMI is a general index and doesn’t distinguish muscle vs fat — athletes may read “high.” BMR is your resting energy burn. TDEE is your daily maintenance calories (what keeps your weight stable).
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Turn your TDEE into daily macros. Choose a goal and protein target.
Estimate your 1‑rep max from a heavy set.
