Evidence-Based Fitness Tools
Practical calculators and tools that help you apply evidence-based hypertrophy, nutrition, and performance principles in the real world.
Macro Calculator
Estimate your calories, protein, carbohydrates, and fats for muscle growth, fat loss, maintenance, or body recomposition.
Evidence-Based Macro Calculator
NewGet a 14-day macro starting plan based on your body size, activity level, resistance training frequency, and goal. Then update your plan based on real-world progress.
Not Just a Number — A Starting Plan
Most calculators stop after estimating maintenance calories. The THG Macro Calculator is designed to help you understand the numbers, apply them, and adjust based on actual progress.
Science-Based Calculations
Uses established calorie estimation methods and practical nutrition targets for lifters.
Built for Hypertrophy
Designed around resistance training, muscle gain potential, and goal-specific nutrition decisions.
Real-World Progress
Your actual body weight trend matters more than any initial estimate.
2-Week Adjustment System
Adjust calories and macros based on your 7-day average weight, performance, hunger, and energy.
Built Around Practical Nutrition Principles
THG tools are designed to turn evidence-based concepts into practical decisions you can actually use.
More Evidence-Based Tools
THG Tools will grow into a practical library for nutrition, training, and hypertrophy decision-making.
Macro Calculator
Estimate calories, protein, carbs, and fats for your goal.
Protein Calculator
Estimate a practical daily protein target based on your body size and goal.
Training Volume Calculator
Plan weekly set volume based on muscle group, training status, and recovery.
1RM Calculator
Estimate strength levels and training loads from rep-based performance.
Less Guesswork. Better Decisions.
The goal is not to give you a perfect number. The goal is to give you a useful starting point, a clear plan, and a better way to adjust over time.
Start Simple
Use a reasonable estimate instead of overcomplicating the first step.
Track the Trend
Use your 7-day average body weight instead of reacting to daily fluctuations.
Adjust Intelligently
Change your intake based on outcome data, performance, hunger, and energy.
Build Your Nutrition Plan
Calculate calories, protein, carbohydrates, and fat in under one minute — then adjust based on real-world progress.
Launch Macro Calculator