Health & fitness · super (composes 5 primitives)
Complete fitness plan
One profile drives the whole plan: BMR with the Mifflin-St Jeor formula, TDEE adjusted for activity, calorie target for your goal, gram-by-gram macros, weekly volume per muscle group, and a 12-week progression curve.
No profile data yet. Fill your profile to skip data entry on every super calc.
Inputs
Result
Target 2,263 kcal / day · 180 g protein · 10 sets/muscle/week.
Action: Hit 180 g protein every day — that's the non-negotiable. Calories are a 7-day average, not a daily target.
- 1
- 2
- 3
Calorie target (lose)
2,263 kcal
TDEE -500 for lose
- 4
- 5
Weekly volume per muscle group
10 sets
Spread across 4 training days
- 6
12-week projected weight
168.0 lbs
-1 lb / wk × 12 weeks
Assumptions & notes
- Protein target uses 1.0 g/lb body weight (1.1 for recomp, 1.0 for bulk). Research consensus is 0.7–1.0 g/lb is sufficient — going higher rarely helps.
- Calorie deficit / surplus magnitudes are conservative defaults. Aggressive cuts (>1% body weight loss / week) compromise muscle retention.
Multi-scenario comparison
What if — ±20% on one input
| Scenario | Weight (lbs) | Headline | Δ vs baseline | Magnitude |
|---|---|---|---|---|
| −20% (cautious) | 144 | Target 2,010 kcal / day · 144 g protein · 10 sets/muscle/week. | $-163 | |
| Baseline | 180 | Target 2,263 kcal / day · 180 g protein · 10 sets/muscle/week. | 0 | |
| +20% (aggressive) | 216 | Target 2,516 kcal / day · 216 g protein · 10 sets/muscle/week. | +$163 |
Try the input with the highest sensitivity (above). The Δ column shows the dollar swing from a 20% move — that's how much room you have for a counter, raise, or hedge.
Goal seek
Solve for an input value
Pick the input you want to vary and the output you care about. We'll find the input value that gets you to the target. Bisection-based; converges in < 50 iterations.
Monte Carlo simulation
Distribution under input uncertainty (500 trials)
We perturb every numeric input with normal-distributed noise (10–25% sigma depending on input type) and run 500 compute trials. The output is a probability distribution, not a single number — closer to how finance actually works.
Most-leveraged inputs (sensitivity analysis)
Where to focus — what moves the answer most
Each input perturbed ±10%; measured impact on BMR (Mifflin-St Jeor). Higher elasticity = bigger lever.
- 1
Height (inches)
Elasticity ↑ 0.62× — 10% change in this input increases BMR (Mifflin-St Jeor) by 6.2%.
- 2
Weight (lbs)
Elasticity ↑ 0.46× — 10% change in this input increases BMR (Mifflin-St Jeor) by 4.6%.
- 3
Age
Elasticity ↓ 0.08× — 10% change in this input decreases BMR (Mifflin-St Jeor) by 0.8%.
- 4
Training days per week
Elasticity ↕ 0.00× — 10% change in this input affects BMR (Mifflin-St Jeor) by 0.0%.
ShowMath is the only calc site that surfaces this. Adjust the highest-leverage input first — that's where small moves create big results.
Chain payload (for the 3D constellation)
{
"slug": "complete-fitness-plan",
"depth": 1,
"primitives": [
"bmr-calculator",
"tdee-calculator",
"macro-calculator",
"calorie-deficit-calculator",
"training-volume-calculator"
],
"composes": [],
"chain": [
{
"key": "bmr",
"label": "BMR (Mifflin-St Jeor)",
"primitive": "bmr-calculator",
"numeric": 1782.7156
},
{
"key": "tdee",
"label": "TDEE",
"primitive": "tdee-calculator",
"numeric": 2763.2091800000003
},
{
"key": "calorie_target",
"label": "Calorie target (lose)",
"primitive": "calorie-deficit-calculator",
"numeric": 2263.2091800000003
},
{
"key": "macros",
"label": "Macros",
"primitive": "macro-calculator",
"numeric": 180
},
{
"key": "training_volume",
"label": "Weekly volume per muscle group",
"primitive": "training-volume-calculator",
"numeric": 10
},
{
"key": "twelve_week",
"label": "12-week projected weight",
"numeric": 168
}
]
}The chain explained
Each step above corresponds to a primitive calculator. Click any to see the stand-alone version with its own explainer + sources.
- bmr calculator
- tdee calculator
- macro calculator
- calorie deficit calculatorshipping soon
- training volume calculatorshipping soon
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