Estimate body composition
Enter your age, weight, and Jackson-Pollock 3-site or 7-site skinfold readings. Caliper Cal estimates body density, body-fat percentage, fat mass, and lean mass.
LEAN-MASS-BASED NUTRITION TARGETS
How much should you eat to lose, maintain, or gain weight?
Caliper Cal connects a physical body-composition assessment to daily calorie and macronutrient starting points. Instead of stopping at body-fat percentage, it uses estimated lean mass, your selected activity level, and your goal to show calories plus protein, fat, and carbohydrate targets.
THE CALCULATION CHAIN
From skinfold readings to a daily intake target
Estimate energy needs
Estimated lean mass feeds the Katch-McArdle equation to produce resting energy. Your selected weekly activity level then produces an estimated maintenance intake.
Choose a goal
Compare calorie and macro starting points for losing, maintaining, or gaining weight. Protein, fat, and carbohydrate are displayed in grams for every goal.
Three calorie targets, one clear comparison
Lose weight
Starts 15% below estimated maintenance. The deficit is capped at 750 calories, and the target is never placed below estimated resting energy.
Maintain weight
Uses estimated resting energy multiplied by the weekly activity level you select to project the intake that may hold body weight steady.
Gain weight
Starts 10% above estimated maintenance to support gradual weight gain, with a complete macro breakdown for planning intake.
What is included in the macro breakdown?
Caliper Cal divides each goal-specific calorie target into daily protein, fat, and carbohydrate amounts. Protein and carbohydrates are calculated at about 4 calories per gram, while fat is calculated at about 9 calories per gram. Displayed gram targets are rounded.
The app provides nutrition targets, not a rigid meal plan. Food preferences can change how you build meals while you monitor total intake, adequate protein, training performance, and progress.
Why use lean mass?
The Katch-McArdle equation estimates resting energy from lean body mass. Caliper Cal first estimates lean mass from your measured skinfolds, so measurement technique matters. Any error in the skinfold estimate also carries into the calorie estimate.
For a more useful comparison over time, use the same protocol, caliper, anatomical landmarks, measurer, and general conditions. Caliper Cal includes detailed measurement guidance for every required site.
How should you use the result?
Treat the result as a starting estimate rather than a measured metabolism. Keep food intake reasonably consistent and compare average intake with average body weight for two to four weeks. If weight is stable, your observed intake becomes useful evidence about maintenance. Adjust gradually from the trend.
Is the calorie and macro calculator free?
Yes. The free version includes the male and female Jackson-Pollock 3-site and 7-site methods, body-composition estimates, calorie targets, macro targets, measurement guidance, one personal profile, and the latest three displayed results. The one-time Pro upgrade adds multiple client profiles, complete displayed history, three-round median measurements, JSON export, and an ad-free experience.