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ICON AI Assistant

Your AI Trainer is here

Calories, macros, protein, body fat, hydration, 1RM & creatine — plus a smart supplement pick tailored to your goal and our live stock.

Sex

Age Height (cm)

Weight (kg) Activity level Goal

Daily target

—kcal / day

Resting · BMR—

Maintenance · TDEE—

—Protein (g)

—Carbs (g)

—Fat (g)

Weight (kg) Training intensity Goal phase Meals per day

Daily protein target

—–—g / day

Per kg body weight—

Per meal—

Aim for the middle on training days, and the upper end during fat loss or recovery.

Sex

Height (cm) Weight (kg)

Neck (cm) Waist (cm)

Body fat (U.S. Navy)

—%

BMI—

Category—

—Lean mass

—Fat mass

—Ideal weight

Weight (kg) Exercise (min / day) Climate

Daily water target

—L / day

Glasses (250 ml)—

Per waking hour—

Add ~0.5 L for every extra hour of intense training, and more on hot days. Spread it across the day.

Weight lifted (kg) Reps performed

Best for 1–10 reps. Uses the Epley formula; stop a rep or two short of failure for accuracy & safety.

Estimated 1-rep max

—kg

90% · strength—

80% · hypertrophy—

70% · volume—

60% · endurance—

Weight (kg) Strategy

Creatine monohydrate is the most researched supplement for strength & size. Take it daily — timing doesn't matter.

Your creatine dose

—g / day

Daily—

Split into—

Smart pick for your goal

I'm lactose-sensitive — prefer a clean isolate

—

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Population-scale estimates for general guidance only — individual needs vary ±10–15%. Not medical or dietary advice. Formulas: Mifflin-St Jeor · ISSN position stand · U.S. Navy body-fat · Epley 1RM.