Everything on Iron Empire — articles, workout plans, exercise descriptions and calculator results — is general educational information based on widely used formulas and guidelines, including the Mifflin-St Jeor equation for calorie needs and the Epley formula for one-rep-max estimates.
Calculator results are estimates, not measurements. Your real calorie needs, protein needs and strength levels vary with body composition, health, medications and training history. Use the numbers as a starting point and adjust based on your actual progress over two to three weeks.
See a doctor before making major changes to your diet or training if you have any health condition, are pregnant, or take medication that affects exercise, appetite or metabolism.
No result is promised or guaranteed. Progress depends on consistency, effort, sleep, nutrition and individual factors that no website can control.