Nutrition & Training Tools

Numbers Beat Guesses.

Seven calculators built for athletes and lifters who want to know their numbers.

  • TDEE and macros to set your nutrition baseline. This is Data Point One of the two-modality method, and your tracking week confirms it.

  • Two body fat estimation methods to track composition

  • FFMI to measure where your physique stacks against natural genetic potential

  • Calibrated Max and working percentages, set up the P365 way. The Strength Block runs off your calibration triple. The Recomp and Fat Loss Blocks run off your tested 3RM. The calculator knows the difference so you don't have to learn it the hard way.

  • RPE targets and Wilks for the strength side of the house.

    Every formula is research validated. Every output is a starting point you verify against the only thing that matters, which is what your body and your bar are doing over the next three weeks.

The P365 Toolbox

Every number in this system traces back to something you measured. Use the tools below to establish your baselines, set your working loads, and track your body composition.

1. TDEE Data Point One & P365 Macro Generator

This is Data Point One of the two-modality method: the formula estimate. The book's full method requires Data Point Two, a seven-day tracking week with daily weigh-ins, then averaging the two. The formula alone is a starting estimate, not your confirmed TDEE.

2. U.S. Navy Body Fat Calculator

3. 7-Point Caliper (Jackson-Pollock)

4. FFMI (Fat-Free Mass Index)

5. P365 Training Max & Working Percentages

Pick your block first. The Strength Block calculates an estimated 1RM from your RPE 8 calibration triple and sets that as the Training Max. The Recomp and Fat Loss Blocks run their percentages directly against your tested 3RM weight, not against a calculated 1RM. These are different systems by design. Mixing them wrecks both.

6. RPE / RIR Target Locator

7. Wilks Score (Relative Strength - Classic)

Disclaimer: The calculators provided on this site are for educational purposes. Formulas used (Mifflin-St Jeor, Epley, Jackson-Pollock, Siri, Wilks, Kouri FFMI) are scientific models but provide estimates. Individual biology varies. Always consult a healthcare professional before making significant diet or training changes.