Calories, macros, protein, one rep max and water — worked out with the same formulas the Luntrack app uses every day.
Find your maintenance calories and a daily target to lose, maintain or gain weight — with guard rails that stop a crash diet.
Open calculatorTurn your calorie target into grams of protein, carbs and fat — plus fibre and a sugar limit — for fat loss, maintenance or muscle gain.
Open calculatorHow much protein you need each day for your weight and goal — and how to split it across your meals.
Open calculatorEstimate your one rep max from a set you've already done — no need to test a true max — and see what to load for any rep range.
Open calculatorA daily water target that grows with your training — how much to drink back after a run, ride or gym session, and how much salt went with the sweat.
Open calculator