Not Medical Advice
Everything on this site — the calculator results, articles, and guides — is for learning purposes only. It is not medical advice. The calorie targets, protein numbers, and other results are just estimates. They are not a doctor's recommendation.
If you have any health condition, are pregnant, or are under 18, please talk to your doctor before using anything from this site.
Nothing on RecompForge is medical advice. Always talk to a qualified doctor or dietitian before making big changes to your diet or exercise routine.
Calculator Limits
The calculator uses well-known scientific formulas to estimate your calorie and nutrition needs. These work well for most healthy adults, but they are still estimates — not exact numbers.
Your actual body fat, metabolism, and calorie needs can be quite different from what the calculator shows. Also, most people overestimate how active they are, which can push the numbers too high. Start with a lower activity level and adjust after 3–4 weeks of tracking.
Tip
Use the calculator as a starting point. Track your weight and performance each week. If things aren't moving after 3–4 weeks, adjust your calories by 100–150 kcal — don't make big jumps all at once.
Results Are Different for Everyone
Any numbers about fat loss or muscle gain on this site are general averages from research. Your actual results depend on your genetics, sleep, stress, hormones, consistency, and how accurately you track your food. RecompForge does not guarantee any specific results.
Get Professional Help
Before starting a new diet or workout plan — especially if you have a health condition, history of disordered eating, heart issues, or diabetes — please speak to a qualified professional.
A registered dietitian can give you a personalised nutrition plan. A doctor can check if a diet is safe for you. A personal trainer can help you exercise safely and correctly.
Liability
RecompForge is not responsible for any injury, illness, or other harm that results from using this site or its calculator. You use this website at your own risk.
Contact
Have a question? Feel free to reach out.
Email: RecompForge@outlook.com
We usually reply within 2–3 business days.