FAQs

My Fitometer is a set of fitness calculators, quizzes, and programs designed to help you understand training and nutrition in a simple, practical way. Outputs are educational estimates — not medical advice.

No. My Fitometer provides information and estimates for education only. If you have symptoms, a medical condition, disordered eating history, or you’re unsure what’s safe, talk to a qualified healthcare professional before changing diet or training.

See: Fitness Disclaimer

They’re evidence-based estimates — but no calculator can perfectly predict your body or performance. Accuracy depends on measurement quality (e.g., tape placement, caliper technique), input honesty, and individual differences (genetics, body composition, training age).

• Best use: track trends over time (not one-off numbers).
• Improve accuracy: measure consistently, same conditions, same tools.
• Reality check: combine with performance, photos, energy, and how you feel.

By default, My Fitometer calculators run in your browser. We don’t ask for sensitive health identity details to use most tools. However, the site may use cookies (including advertising cookies if you consent) and standard analytics/ads tooling.

See: Privacy Policy and Cookie Policy.

You can accept all cookies, reject advertising cookies, or customise your choices. Essential cookies keep core site features working. If you change your mind later, you can update preferences on the Cookie Policy / Preferences page.

Go to: Cookie Policy & Preferences

Ads help fund the site so the calculators can stay free. If you reject advertising cookies, ads may still appear but can be less personalised (depending on ad platform settings).

Please contact us with a screenshot and the inputs you used (and the calculator name). We’ll review it and fix issues where needed.

Use: Contact form

We aim for clean, mobile-friendly layouts and keyboard-friendly controls. If you notice an accessibility issue (focus traps, contrast, missing labels), please let us know so we can improve it.

For body metrics (body fat %, weight, macros targets): every 2–4 weeks is usually enough. For training metrics (1RM/5RM, strength levels), re-check when you hit a new rep PR or after a block of training (e.g., 4–8 weeks).

Yes — many calculators support metric and imperial units. Make sure you switch units first, then enter values that match the selected unit.

Use Circumference Pro (US Navy) if you want fast, consistent tracking with a tape. Use Skinfold Pro (JP-7) if you have calipers and good technique — it can be more sensitive to small changes.

They measure different proxies: tape equations estimate based on body shape, while skinfolds estimate subcutaneous fat thickness. Differences are normal. Pick one method and track trends with that same method.

BMR is your estimated baseline energy needs at rest. TDEE adds activity to estimate your daily maintenance calories. TDEE is the number you usually use to plan fat loss or muscle gain.

TDEE can shift with NEAT (daily movement), training volume, sleep, stress, diet history, and body composition. Use the estimate as a starting point, then adjust based on 2–3 weeks of scale and performance trends.

A simple approach: set calories first (based on goal), keep protein consistent, keep fats above a sensible minimum, and use carbs to fill the remaining calories (especially if you train hard).

If you’re unsure, start with a moderate preset and adjust based on hunger, performance, and results.

Track consistently for 2–3 weeks. If your trend isn’t moving:

• Double-check tracking accuracy (oil, snacks, weekend intake).
• Adjust calories by a small amount (e.g., 100–200 kcal/day).
• Consider daily movement (steps/NEAT) and sleep.

No. Estimating from a hard set of 3–8 reps is often safer and more repeatable. True max testing can carry higher injury risk if technique breaks down.

Rep-to-max predictions vary by exercise, rep range, and your fiber type. Treat them as ballparks. Use the same method consistently for tracking.

They’re reference categories that compare your estimated strength to a typical population or lifting cohort. Your “level” can vary by lift (e.g., strong bench, average squat).

Competitive standards vary by federation, equipment rules, and tested/untested divisions. My Fitometer is designed for broad usefulness and general training guidance.

BMI is a height-to-weight screening tool, not a body composition measure. Athletic or muscular people can show “overweight” BMI while having healthy body fat levels. Consider BMI alongside waist size, body fat %, and health markers.

Traditional somatotypes are simplified categories and can be useful descriptively, but they don’t determine your destiny. Training, nutrition, sleep, and consistency matter more than any label.

Bone structure is relatively fixed, but your look can change with fat distribution, muscle growth, posture, and waist/hip measurements. Treat body shape as descriptive, not as a “good/bad” outcome.

It’s an estimate based on the inputs provided and the model used on the page. It’s best used for comparing your own progress over time, not as a perfect measure of “true muscle mass.”

Quizzes are educational tools based on typical patterns and assumptions. They’re not a diagnosis or a guarantee. Use them as a starting point for reflection — not a final verdict.

Use the shortlist to explore 1–3 sports for a few weeks. Real-world enjoyment, coaching access, and consistency matter as much as body traits.

No — it’s a risk-awareness tool based on lifestyle factors. It can highlight habits that tend to correlate with better health outcomes, but it can’t predict individual lifespan.

This quiz is designed to inform, not judge. It compares your results to age-based fitness ranges and gives constructive guidance, not labels, so you can focus on progress rather than self-worth.

Typically you’ll receive a digital download (e.g., PDF) and any included resources described on the program page. Check the product page for exact inclusions before purchase.

First check spam/junk folders and confirm you used the correct email. If it’s still missing, contact support with your purchase details and we’ll help you access the file.

Use: Contact form

Refunds are handled in line with Australian Consumer Law. Digital products can be eligible for remedies if they are faulty, not as described, or not delivered. “Change of mind” refunds may not apply once a digital file has been delivered/downloaded.

See: Refund Policy

Programs are designed with safety in mind, but suitability depends on your background, injuries, and health. If you have pain, injury history, or a medical condition, check with a qualified professional before starting.

It’s best for people who want a clear, structured approach to fat loss without obsessing over perfection. Follow the program page for prerequisites, equipment needs, and weekly structure.

See: Weight loss program

Longevity training typically prioritises sustainable strength, cardiovascular fitness, mobility, and habits you can maintain for years. Check the program page for the exact structure.

See: Longevity program