Tools
Free calculators built around The Bruce World Method.
RMR Calculator
Calculate your Resting Metabolic Rate using the Harris-Benedict equation. The same formula used in the guide.
Macro Calculator
Get your daily calories, protein, fat, and creatine dose for an aggressive cut or a lean bulk.
Cut Timeline Estimator
See how many weeks your cut will take at the guide's prescribed loss rate.
Preworkout Carbs
Dial in the meal before lifting: 0.5 to 1 g of carbs per kg, 1 to 2 hours before training.
Bench Strength Program
Enter your comp bench top set. Get the full weekly schedule and the plates to load on each side. The program Bruce runs for his own benching.