The tools

Five of them. Each one returns a plan rather than a single number, and each one says where the estimate is weak.

• Fasting Intermittent Fasting Window Planner Get a full-day schedule that puts your eating window where your training actually is.
• Energy TDEE and Calorie Target Calculator Your maintenance calories, plus a target that matches the rate of loss you can hold.
• Nutrition Protein Intake Calculator by Training Type A daily target and per-meal split that changes with your training type and your deficit.
• Planning Fat Loss Timeline Calculator A week-by-week plan with the maintenance breaks already scheduled, not improvised.
• Strength 1RM and Working Weight Calculator Estimate a 1RM from a real set, then get working weights and a warm-up ladder.