Feb 23 • START HERE
Iron Habits Performance Calculator
Use this tool to generate your structured calorie and macro targets.
How To Use It
1️⃣ Enter your sex, age, height and current bodyweight accurately.
2️⃣ Choose the activity level that matches your typical week (not your best week).
3️⃣ Select your goal:• Maintain• Lose Fat• Build Muscle
4️⃣ Click Calculate Targets.
What You’ll Get
• Maintenance Calories• Target Calories• Protein (g)• Fat (g)• Carbs (g)
These are structured starting points built around proven formulas.
Important
This is a starting point, not a magic number.
Track weekly.Adjust slowly (100–200 kcal at a time).Focus on consistency.
Structure beats motivation.
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Iron Habits Performance Calculator
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Iron Habits is a free strength training community built for busy people who want structure, progression and confidence under the bar.
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