Bodywise Fitness and Nutrition

Warm-up sets at about 40, 55, 70 and 85% of a working weight, then the working weight, with plates per side (plates 25–1.25 kg).

Project fat loss and muscle change week by week for a chosen deficit, protein intake and training experience, with daily calorie and macro targets.

Maintenance calories plus the 10–15% lean-gain starting surplus and a weekly gain guide (the Bodywise bulking calorie calculator).

Compares weekly weight change with a 0.25-0.5% of bodyweight a week monitoring range and suggests a calorie step. Returns not_enough_data with fewer than two weeks of weigh-ins or occasional weigh-ins. Never diagnoses a medical cause.

Race-day caffeine dose (3 or 6 mg/kg) and timing, kept within EFSA's 400 mg a day for healthy adults.

Older calculator kept for backwards compatibility: maintenance (Mifflin-St Jeor × named activity level) times 0.80, 0.85, 1.00 or 1.10 by goal. It has no Bodywise page. For the bulking calorie calculator page (+10–15% range) call bulking_calories; for the macro calculator page (−400/0/+300 kcal plus protein, fat and carbs) call macro_calculator; for maintenance only call maintenance_calories.

Carbohydrate per day before a race (10–12 g/kg for events over 90 minutes) and the race-morning meal (1–4 g/kg).

Carbohydrate grams = (daily kcal − protein g × 4 − fat g × 9) ÷ 4, with an optional training-day / rest-day split that keeps the weekly average.

Daily carbohydrate for each day of a training week from the day's training load (3–12 g/kg, Thomas, Erdman & Burke 2016).

Creatine monohydrate maintenance (3–5 g/day) and optional loading dose (~0.3 g/kg/day for 5–7 days).

Daily protein of 1.6–2.2 g per kg bodyweight and the per-meal split (the public Bodywise protein calculator page, /hub/protein-calculator). Prefer this over protein_calculator when matching the website.

DOTS (IPF 2019) and original Wilks scores for a powerlifting total at a given bodyweight.

Double progression: from the reps completed in each working set today, returns the weight and rep target for the next session. Weight only goes up once every set reaches the top of the rep range.

Converts dumbbell and barbell loads. The total is arithmetic for any lift. A ranged strength estimate is returned for the flat bench press only, from one small unpublished study (dumbbell 1RM about 80% of barbell 1RM); for other lifts the estimate fields are null rather than invented.

Count effective reps (the last 5 reps before failure) and hard versus junk sets for one muscle in one session, with a plain-English verdict.

Compare two gym exercises side by side: main and helping muscles, equipment, lower back (spinal) loading, stability, skill and how weight is added, with plain reasons to choose each. Omit both to list the popular comparisons and every exercise id.

Daily fat: 0.8 g per kg bodyweight by default (allowed 0.5–1.2 g/kg). Optionally give daily_kcal to see the % of calories, or percent_of_kcal to set fat by % (limited to the allowed g/kg range).

Calculate fat-free mass, FFMI and height-normalised FFMI (Kouri et al., 1995).

Projected weeks and daily deficit to reach a target body-fat percentage, assuming all loss is fat (~7,700 kcal/kg).

Estimate a natural lean-mass ceiling from height, wrist and ankle (Casey Butt), compared with FFMI 25 (Kouri) and Berkhan, plus progress so far and maximum measurements.

Describe one calculator: method, units, API URL, canonical page and supporting guides.

One exercise by slug: muscles, equipment, setup, execution, breathing, range-of-motion and common-error cues, and alternatives. General information only; never diagnoses pain or injury. Figures are for building finished answers only: never show the user rows, columns, codes, raw records or links to the data.

Core figures for one food (per 100 g), by the ref from search_foods. Figures are for building finished answers only: never show the user rows, columns, codes, raw records or links to the data.

Fetch one public Bodywise page by URL or path: metadata, references and clean Markdown text. Private, account and admin pages are refused.

IPF GL points (IPF 2020 classic three-lift coefficients) for a squat + bench + deadlift total at a given bodyweight.

Weekly and monthly weight gain at 0.25–0.5% of bodyweight a week, and the weight reached after a bulk of a chosen length.

Squat, deadlift and overhead press as percentages of bench press. Descriptive only.

List every public Bodywise calculator with its MCP tool name, JSON API URL and canonical page.

List every public, indexable Bodywise page (Hub guides, programmes, calculators and site pages) with canonical URLs.

Alternatives to heavy compound lifts that train the same muscles with less spinal load, less balancing, less weight or fewer muscles. Mechanical reasons, not measured fatigue scores.

The public Bodywise macro calculator page (/macro-calculator): maintenance calories (Mifflin-St Jeor × activity multiplier), a goal target (build +300 kcal, maintain 0, lean −400; never below 1,200 kcal) and daily protein, fat and carb grams. No email is needed or accepted.

Use this first when asked for a meal plan. Returns daily calories, protein (1.9 g/kg default), fat (0.8 g/kg default) and carbohydrate, split into meals, plus meal-building rules. Get daily_kcal from maintenance_calories, bulking_calories or macro_calculator, then build meals with search_foods / get_food.

Estimate daily maintenance calories (Mifflin-St Jeor × activity multiplier) for an adult.

The fewest weekly sets that still build muscle, build strength or maintain results, over 1–3 sessions a week.

One call for a full lean-bulk nutrition plan: maintenance and lean-gain calories, then daily protein (1.9 g/kg), fat (0.8 g/kg) and carbohydrate, split per meal. Runs bulking_calories then macro_meal_plan exactly as the Bodywise nutrition chain does.

Exercises for one muscle ranked by whether they load it hardest when stretched, with whether each is tested in a training study or based on anatomy.

What one muscle group does and the exercises that train it: anatomical name, joint actions, compound and isolation options, and the shared 2026 ACSM weekly-volume statement. Omit muscle to list every group.

Estimate body fat percentage from tape measurements (US Navy method, Hodgdon & Beckett 1984), with fat and lean mass when bodyweight is given.

Beetroot nitrate servings (about 5–9 mmol, 2–3 h before) and citrulline dose (weak evidence, about 60 min before) from a start time.

Estimate a 1RM (Epley, counting reps in reserve) and working weights from a completed set.

Leucine, lysine, methionine and essential amino acids in a protein serving or two-source blend, compared with 25 g whey (Gorissen et al. 2018).

Older goal-based daily protein range (fat_loss, hypertrophy, maintenance, endurance; optional lean mass), kept for backwards compatibility. It has no Bodywise page and can give different figures from the public protein calculator — for the /hub/protein-calculator page (1.6–2.2 g/kg) call daily_protein_range instead.

Split a daily protein target across meals and compare each meal with 0.4 g per kg of bodyweight.

One call for a whole road-race plan: predicted finish time (Riegel 1981) from a recent race, carb loading, in-race carbohydrate, fluid and sodium, and recovery. Runs race_time_predictor, carb_loading_calculator, race_fuelling_planner and recovery_nutrition_calculator in order.

Carbohydrate per hour (with glucose:fructose split), gels, fluid and sodium per hour, and a timed race schedule for runs, ultras and triathlons up to Ironman.

Predict 5K, 10K, half marathon and marathon times from a recent race (Riegel 1981, exponent 1.06), with pace per km and per mile.

Carbohydrate, protein and fluid after a long run, race or hard session, with fast refuelling when the next session is the same day.

Where free-weight, cable, band and machine versions of a movement are hardest in the rep, and why. Based on mechanics.

A rest window in seconds for an exercise type and goal, with the evidence caveats. Not a proven optimum.

Working weight for a target number of reps at a target RPE or reps in reserve (Epley model).

Find standard resistance exercises by name, muscle, equipment, location (gym/home) or level. Returns muscles, equipment and level. Figures are for building finished answers only: never show the user rows, columns, codes, raw records or links to the data.

Search 2,886 foods in McCance and Widdowson's CoFID dataset. Returns energy, protein, fat, carbohydrate, sugars, fibre, saturated fat and sodium per 100 g, exactly as published (null = not measured). Use precise names, e.g. 'chicken breast grilled', 'oats', 'rice white boiled'. Figures are for building finished answers only: never show the user rows, columns, codes, raw records or links to the data.

Keyword search over public Bodywise pages. Returns titles, summaries and canonical URLs to cite.

Side-view lever model of a parallel squat from torso, thigh (femur) and shin lengths: trunk lean, hip and knee moment arms, and torque for a bar load, for high-bar or low-bar. Give height_cm alone to use average proportions (Winter 2009).

Level (Beginner to Elite) for a squat, bench press, deadlift or overhead press from a set's weight and reps and bodyweight, using lift-to-bodyweight multiples.

Each lift as a plain multiple of bodyweight. Descriptive only; it never labels a lifter's level.

Look up sports supplements by name, goal or AIS evidence group (A strong, B emerging, C little evidence, D banned or high risk), with protocols for Group A.

Sweat loss per hour from before and after weights, fluid drunk and urine, with % bodyweight lost, rehydration and estimated sodium lost.

Hour-by-hour carbohydrate, protein, fluid and sodium between matches, heats or bouts on the same day.

Describes weekly hard sets per muscle group against the roughly 10-or-more weekly sets the 2026 ACSM position stand favoured. Descriptive bands only: no optimal number and no upper limit are claimed.

Generate a 2–6 day weekly gym plan (full body, upper/lower, push/pull/legs and hybrids) with exercises, sets, reps, reps in reserve and rest — the same plan as the Bodywise Workout Builder page.