Every fitness pain has a painkiller.
Confused about calories? Stuck on a plateau? Unsure which workout to do? Explore 25 practical tools that help you plan nutrition, workouts and healthier habits.
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Find your fitness painkiller
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Learn: calories, muscle and sensible goals
How to calculate maintenance calories
Example: A 30-year-old male, 80 kg, 180 cm has estimated BMR = 10×80 + 6.25×180 − 5×30 + 5 = 1,780 kcal/day. At a moderately active multiplier of 1.55, maintenance ≈ 2,759 kcal/day.
How a calorie deficit works
For that estimated maintenance of 2,759 kcal/day, a 300 kcal/day reduction produces a planning target of 2,459 kcal/day. Real-world weight change varies; adjust using multiple weeks of trends.
How much protein do I need?
Example: At 80 kg and 1.6 g/kg, an active adult could aim for 128 g/day. Requirements depend on training, health and individual context.
How to use
Choose a painkiller, enter your details, calculate, then review the estimate and its explanation. Edit the infographic before exporting. Track real trends rather than treating one result as a diagnosis.
Sources and methods
Guidance is informed by WHO physical activity guidance, the Mifflin–St Jeor equation for resting energy, and the US Navy circumference-based body-fat method. These estimates can differ from clinical measurements.
Bodybuilding tips
- Train major muscle groups consistently.
- Prioritize technique and controlled movement.
- Progress reps or loads gradually.
- Eat adequate protein across the day.
- Keep your energy intake aligned with your goal.
- Allow rest between challenging sessions.
- Track progress over weeks, not days.
- Protect sleep and hydration.
Frequently asked questions
About us
Our tools offer educational estimates, not medical advice. Results are not appropriate substitutes for personalized care, especially during pregnancy, adolescence or with medical conditions.
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Last updated: 24 October 2026. Fitness Painkillers provides browser-based wellness tools. Calculator inputs, favorites, edited lists, visitor names, measurements and cookie preferences are generally stored in this browser using localStorage. You can remove those records by clearing this site’s browser storage. When localStorage is unavailable, data may last only for the current page session.
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Terms of Use
Last updated: 24 October 2026. The tools and graphics are educational estimates, not medical advice, diagnosis, or a guarantee of results. Adults should use judgment and consult qualified clinicians or dietitians regarding individual conditions, pregnancy, eating disorders, injuries, or medications. Stop exercise if you experience alarming symptoms.
Food, calorie, body-fat, strength, hydration and goal calculations involve assumptions; actual results vary. You are responsible for checking entries and deciding how to use the information. Do not rely on this site in emergencies. The site is provided as available without warranties of accuracy or uninterrupted operation, subject to applicable law.
Your generated designs are for your personal informational use. We may update features and these terms. Contact details appear in the Contact section.