Legacy Fitness & Nutrition
Know YourNumbers
Calculate your calories, macros, and fat-free mass index — everything you need to train and eat with precision.
Your Energy Estimates
BMR — at rest
0kcal
Calories burned doing nothing — your baseline.
TDEE — maintenance
0kcal
Your true daily burn including activity.
Daily Macros at Maintenance
Calorie Targets by Goal
Fat Loss
Moderate Deficit
0kcal/day
–500 from TDEE. ~1 lb/week loss, preserves muscle.
Recomposition
Maintenance
0kcal/day
Ideal for gaining muscle while slowly losing fat.
Muscle Gain
Lean Surplus
0kcal/day
+300 from TDEE. Gradual muscle gain, minimal fat.
These are evidence-based estimates using the Mifflin-St Jeor equation — the most validated formula for most adults. Macros are based on USDA guidelines (30% protein, 25% fat, 45% carbs). Individual needs vary; treat these as a strong starting point.
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Book Your Free 15-Min ConsultFat-Free Mass Index (FFMI) measures muscular development relative to height — independent of fat mass. It's one of the best indicators of your true physique development and natural muscle-building potential.
Estimate Your Body Fat — tap the closest match
Your FFMI Score
Lean Body Mass
0lbs
Your weight minus estimated fat mass.
FFMI Score
0
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Normalised FFMI
0
Adjusted to 5'11" height baseline.
Where You Stand
What This Means
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