LoadPlan — Calorie & Training Volume Calculator

LoadPlan calculates your daily calorie target, protein/fat/carb macros, and weekly working sets per muscle group from your body weight, body-fat percentage, and goal. One goal setting drives both sides: a lean bulk runs a +10% calorie surplus with training volume in the maximum adaptive volume (MAV) range, while fat loss runs a −20% deficit with volume held at the maintenance range so you keep muscle without reducing intensity.

Free, no account, no tracking of personal data — your inputs stay in your browser. 可切换中文界面。This calculator requires JavaScript to run.