Out of the Box Training · Free Tool

Free Body Composition Calculator

Every number to build muscle or lose fat — maintenance calories, protein, carbs, and fat. 90 seconds. Plus your 12-week projection and a downloadable plan. No guessing where to start.

Welcome back, . Your numbers are saved on this device — including your weigh-in log.

Step 1 of 5 — About You
Your Body
The math starts here. Be honest — the numbers only work if the inputs are real.
Male
Female
Fill in everything above — every field changes the math.
Your Week
Not your best week. Your normal week.
Mostly Seated
Desk job, little to no training right now
Lightly Active
On your feet some, train 1–2x a week
Active
Train 3–4x a week, or a physical job
Very Active
Train 5–6x a week AND a physical job or sport

Stuck between two? Pick the lower one. Answer for the week you actually have — not the week you're planning to start. We'd rather adjust your calories up later than have you stalled and wondering why.

Pick the one that matches your normal week.
Your Goal
Pick the mission. The numbers change completely depending on what you're building toward.
Lose Fat
Drop body fat while protecting the muscle you have
Lose Fat & Build Muscle
The 40+ classic: drop the gut while adding muscle. Slower on the scale, faster in the mirror.
Maintain
Hold the line — performance, energy, consistency
Build Muscle & Strength
Add muscle. Get stronger. Fuel the work.

Don't overthink this one — we pre-fill a smart starting point when you pick your goal. Change it if you've already got a number in your head. Your protein gets dosed for the body you're building, not the one you're carrying.

Pick a goal and give us a goal weight — the math is built around both.
Your Protein Style
Where does most of your protein come from? This is the nuance nobody talks about — it decides how we split your fats and carbs.
Fattier Proteins
80/20 beef, ribeye, whole eggs, dark-meat chicken, whole dairy
Lean Proteins
Chicken breast, white fish, egg whites, lean turkey, protein shakes
A Mix of Both
Some lean, some fatty — depends on the day
Pick the one closest to how you actually eat.
Your Numbers Are Ready
Tell us where to send it — your numbers, your sample day, your 12-week projection, and your downloadable game plan unlock right here too.

Who's behind this: Kyle Ross — strength coach, 20 years in the trenches, owner of Out of the Box Training in Ayer, MA. This is the same math I run for every paying client before we touch a barbell. No algorithm-of-the-week, no 1,800-calories-for-everybody.

We need a name and a real email to send your numbers.

No spam. No games. You'll get your numbers plus a short series on how to actually use them. Unsubscribe anytime.

Out of the Box Training · Your Body Composition Breakdown
Your Numbers
Your Metabolic Snapshot

0
Maintenance Calories / Day
Eat this and nothing happens. That's not a failure — that's your baseline. Every result starts from this number.
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Your Daily Target
The Most Important Number on This Page
0g
Protein / Day — Non-Negotiable
0g
Carbs
0g
Fat
Your Coaching Plan · Step 1 of 5
Everything below is your full plan — but this week, only worry about this one thing. Master it, log a weigh-in, and you move to the next.
See all 5 steps

    Your Next 12 Weeks

    Why This Doesn't Match Your Old App

    If this number looks higher than what MyFitnessPal or the last diet handed you — good. Most apps give everybody 1,800 calories because starving people lose weight fast and quit faster. This is the same equation used in clinical settings, scaled to your body and your week. Eating too little is why you've been tired, flat, and building nothing.

    What matters: calories, protein, consistency. What doesn't: fasting windows, keto vs. carbs, meal timing, seed-oil panic. You don't need a perfect philosophy. You need a target you can hit.

    Coach's Note

    Calories decide your weight. Protein decides whether the change is fat or muscle. Muscle isn't vanity. It's armor.

    And these numbers expire. Every 10 pounds of change or 8 weeks — whichever comes first — come back and run them again. Your dashboard below does this automatically when you log weigh-ins.

    How to Hit These Numbers — No App Required

    0
    palms
    protein
    0
    cupped hands
    carbs
    0
    thumbs
    fats

    Palm of protein (meat, fish, eggs) · cupped hand of carbs (rice, potato, oats, fruit) · thumb of fats (oil, butter, nuts, cheese). Hit the protein palms first; spread the rest across your day however fits your life.

    A Day In Your Style

    Build Your Plate

    Don't like the sample meals? Build your own. Add foods, set the amount, and watch it hit your numbers in real time — the protein bar turns green when you nail it.

    Your Floor — For the Days Life Wins

    Sick kid, no sleep, back-to-back meetings? You don't get to quit — you hit the floor:

    0gProtein
    7,000Steps

    That's the whole job on a bad day. Hit those two and it counts as a win. Missing perfect isn't failing — quitting is. You don't need a perfect week. You need the next right meal.

    The Fat Math Nobody Talks About

    Protein and carbs cost 4 calories per gram. Fat costs 9 — more than double. And here's the part nobody tells you: most of your fat intake is decided by your protein choices, before you ever add a drop of oil.

    What To Do When… (your coach in your pocket)

    The plan's easy on a normal day. Here's what a coach tells you for the days that aren't — tap the one you need:

    You're eating out
    Pick the protein first — steak, chicken, fish, a burger (lose the bun if you want). Add a vegetable or a starch, skip the bottomless bread basket. One restaurant meal never wrecked anyone. Doing it mindlessly every day does — so make the protein call automatic.
    You're traveling
    Two rules: get protein at every stop (jerky, shakes, rotisserie chicken, eggs, Greek yogurt) and walk whenever you can. You won't be perfect on the road — just don't go protein-empty. The goal is maintain, not gain.
    There's a party or event
    Eat a protein-heavy meal before you go so you show up full, not starving. Enjoy yourself — pick the few things you actually want, not everything within reach. Then back to your target the very next meal. No "I blew it, might as well" spiral.
    You've got no time to cook
    So don't cook. Rotisserie chicken, pre-cooked grilled strips, deli turkey, Greek yogurt, a shake, microwave rice, bagged salad. "Assembled" beats "cooked" every single time. Speed is the entire point.
    The late-night cravings hit
    Nine times out of ten you're under-protein or under-slept, not weak. Keep a protein-forward snack ready — Greek yogurt, cottage cheese, a shake. Hit your protein during the day and the night cravings shrink on their own.
    You fell off for a few days
    You didn't fail — you paused. Nothing to "make up," nothing to punish. Next meal, hit your protein. That's the whole comeback. The people who win aren't the ones who never miss. They're the ones who don't quit when they do.

    Your OTB Score

    Forget tracking every macro. Once a week — Sunday's perfect — rate your last 7 days on the things that actually move the needle. You get one number out of 100, and the whole game becomes beating last week.

    You Can Calculate the Eating.
    You Can't Calculate the Training.

    These numbers are the half that fits in a calculator. The other half — the progressive training that turns calories into muscle instead of just weight — doesn't. And nobody fails for lack of a calorie target. They fail because nobody noticed when they disappeared. If you're tired of starting over, let's talk — a free 30-minute strategy session, conversation-first, zero pressure.

    Book Your Free Strategy Session

    Estimates based on the Mifflin-St Jeor equation and standard activity multipliers. Projections assume consistent adherence and are illustrative, not guaranteed. This is an educational tool, not medical advice. Talk to your doctor before changing your nutrition, especially with any medical conditions.