Get Your Free Fitness Suggestion
Answer a few quick questions about your body and your goal. In 60 seconds you get your personal suggestion: your exact calorie target, protein and macros, a BMI reading, and a weekly workout split matched to your goal. No sign-up. No waiting. Completely free.
Iron Empire Fitness Tools
Build Your Personal Fitness Plan
Enter your details and pick the body you are training for. You will get your daily calories, macros, BMI reading and a weekly workout split matched to your goal. Free, instant, no sign-up.
Please check your entries — age, weight and height need to be filled in with realistic numbers.
Your Daily Targets
–BMR (kcal / day)
–Maintenance (TDEE)
–Target Calories
–Protein
–Fat
–Carbs
Your BMI
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Your Weekly Split
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Eating Guidance
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These numbers are estimates from standard formulas (Mifflin-St Jeor) and are general educational information only — not medical advice. Your real needs vary with body composition, health and training history. Talk to a doctor or a registered dietitian before starting a new diet or training program, especially if you have a health condition. BMI is a rough screening number, not a diagnosis: muscular people often score high while carrying little body fat.
What Your Suggestion Includes
Your Calorie Target
The exact daily calories for your goal — lose fat, stay fit, or build muscle.
Your Protein & Macros
Daily protein, fat and carb targets you can actually build meals around.
Your Weekly Workout Split
A full training week matched to your goal, ready to follow from day one.
Then Go Deeper
Numbers are the start. Pair them with a real plan and proper form: