Free tools to measure and track your metabolic health markers.
Calculate the calories your body burns at complete rest using the Mifflin-St Jeor equation—the most accurate formula for men.
This is your baseline. Use the TDEE calculator below to factor in your activity level.
Your total calories burned per day including activity. This is the number you need for fat loss or maintenance targets.
For fat loss:
Calculate your fat mass and lean body mass from weight and body fat percentage.
Measure metabolic health by comparing blood glucose to ketone levels. Lower is better for metabolic flexibility.
Estimate insulin resistance using fasting glucose and insulin levels. Requires lab work.
A powerful predictor of cardiovascular risk and insulin resistance. Lower is better.
Calculate your daily macronutrient targets based on calories and phase.
These calculators are just the start. The Man Plan integrates all your metrics into one personalized system.
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