Welcome to the interactive hub of Trebellos. Here you will find accurate calculators, based on validated mathematical and scientific models, designed to help you plan your nutrition, track your athletic progress, and project your financial freedom.
Total Daily Energy Expenditure (TDEE) & Macro Calculator
Calculate your basal metabolic rate using the validated Mifflin-St Jeor formula, your maintenance calories based on daily activity, and optimal macronutrient split for your physical goals.
Daily Macronutrient Distribution
FFMI Calculator (Fat-Free Mass Index)
FFMI measures your lean muscle mass relative to height, discounting body fat. It is the gold standard metric for assessing true muscular development and estimating your proximity to the natural limit.
FFMI Interpretation Scale
| Range (Norm. FFMI) | Interpretation |
|---|
The natural genetic ceiling typically sits around 25 for men and 22 for women (normalized FFMI). Significantly higher values are exceedingly rare without pharmaceutical assistance.
Optimal Daily Protein Intake Calculator (Scientific Evidence)
Calculate your daily protein requirements based on gold-standard meta-analyses (Morton et al. 2018, Helms et al. 2014) according to body weight, body fat %, and training goals. Includes meal distribution and real food equivalents.
Daily Real-Food Equivalents (Reference Sources)
| Chicken breast (cooked) | ~484 g |
| Whole eggs (M/L) | ~23 units |
| Firm tofu (drained) | ~882 g |
| Whey protein powder | ~6.3 scoops (24g each) |
Scientific Methodology and Calculation Criteria
This tool avoids outdated 0.8 g/kg RDA guidelines (originally designed merely to prevent clinical deficiency in sedentary populations). Instead, it incorporates findings from the largest meta-analysis to date (Morton et al., 2018; British Journal of Sports Medicine) showing muscle building benefits plateau between 1.6 and 2.2 g/kg/day. For hypocaloric cutting phases, it integrates Helms et al. (2014) recommending 2.0 - 2.4 g/kg to prevent muscle loss.
These target figures apply to healthy adults with normal kidney and liver function. High protein intakes up to 2-3 g/kg show zero renal harm in healthy subjects (Antonio et al., 2016). However, individuals diagnosed with Chronic Kidney Disease (CKD) must consult their nephrologist for individualized clinical guidelines.
Frequently Asked Questions on Daily Protein
Is there an absorption ceiling for protein per single meal?
The human intestine absorbs nearly 100% of ingested amino acids. What reaches a per-meal ceiling is the muscle protein synthesis (MPS) trigger, which saturates around 30-45 grams. Splitting daily protein across 3 to 5 meals optimizes daily MPS spikes.
Is the 30-minute post-workout anabolic window mandatory?
No. The anabolic opportunity window spans roughly 4 to 6 hours around training. Prioritize hitting daily protein targets and having a protein-rich meal within 2 to 3 hours before or after training.
Is plant-based protein equivalent to animal protein?
Plant sources feature slightly lower leucine concentrations. By combining legumes with grains or increasing total daily intake by ~10% (1.8-2.2 g/kg), hypertrophic gains match an omnivorous diet.
Running Pace & Race Time Predictor Calculator
Calculate your pace per kilometer or mile and project estimated race times for 5K, 10K, Half Marathon, and Marathon using Peter Riegel's validated biomechanical model.
Equivalent Race Time Predictions
| Distance | Estimated Time | Average Pace |
|---|
1RM Calculator (One-Rep Max & Maximum Strength)
Calculate your theoretical maximum strength (1RM) without risking joint injury under maximal loads. Uses validated scientific formulas from Epley, Brzycki, Lander, and Lombardi with training zone percentages.
Load Percentages and Training Zones Table
| % of 1RM | Load (kg) | Est. Reps | Training Zone |
|---|
Scientific 1RM Formula Methodology
Indirect 1RM estimation eliminates joint shearing stress and injury risks associated with direct maximal lifts. The equations utilized represent the most validated formulas in sports biomechanics:
- Epley (1985):
1RM = Weight × (1 + 0.0333 × Reps). The worldwide gold standard for sub-maximal sets of 3 to 10 repetitions. - Brzycki (1993):
1RM = Weight × (36 / (37 - Reps)). Highly accurate for compound pressing and pulling lifts. - Lander (1985):
1RM = (100 × Weight) / (101.3 - 2.67123 × Reps). Models conservative neural recruitment profiles. - Lombardi (1989):
1RM = Weight × Reps^0.10. Applicable to explosive multi-joint lifts.
Calculations assume the set was executed close to muscular failure (RPE 9-10 / RIR 0-1) with textbook form. If multiple repetitions were left in reserve (RIR > 2), the calculated 1RM will underestimate your true maximal capacity.
Frequently Asked Questions on 1RM
Is testing an actual 1RM max lift necessary?
Unless you compete in powerlifting, NO. True 1RM testing creates severe central nervous system fatigue lasting 7-10 days. A heavy 3-5 rep set provides an estimate within a 2% margin of error.
How do I program using 1RM percentages?
Use 85-90% for pure strength blocks (3-5 reps), 70-80% for muscle hypertrophy (8-12 reps), and 60-65% for power, speed, or muscular endurance.
Scientific Steps to Calories Calculator (Walking, Walking Pad & Rucking)
Calculate exact walking energy expenditure with bioenergetic accuracy (ACSM metabolic equations) based on weight, height, speed, slope grade, and backpack load (Rucking).
Real Impact on Body Composition
| Equivalent body fat (~7,700 kcal/kg) | ~0 g |
| Real food equivalence (bread slices / ~75 kcal) | ~0 slices |
| Non-Exercise Activity Thermogenesis (NEAT) | Optimal / Very High |
Scientific Walking Energy Expenditure (ACSM)
Unlike basic pedometer apps applying an arbitrary "0.04 kcal per step" rule, this tool integrates the official walking oxygen consumption formula from the American College of Sports Medicine (ACSM):
VO₂ (ml/kg/min) = (0.1 × S) + (1.8 × S × G) + 3.5
Where S represents speed in m/min and G fractional gradient. Metabolic output is then converted to kilocalories based on body mass and additional backpack load (Pandolf equation modified for Rucking).
Strolling 10,000 steps slowly (3 km/h / 1.9 mph) burns ~300 kcal for a 75 kg individual. The same 10,000 steps at a brisk walk (5.8 km/h / 3.6 mph) boosts burn to ~450 kcal, while rucking with a 10 kg backpack or incline easily surpasses 600 kcal with minimal knee impact.
Daily Steps & Caloric Burn FAQs
Are 10,000 daily steps strictly mandatory?
Epidemiological studies (Harvard University & Step-Count consortium) indicate longevity and cardiovascular benefits optimize between 7,500 and 8,500 daily steps, beyond which benefits continue at a steady rate.
Is an under-desk Walking Pad as good as outdoor walking?
Both burn identical calories at equal speeds. Walking Pads allow accumulating 5,000-10,000 steps during remote work, while outdoor walking provides circadian benefits from morning natural light.
Compound Interest & Savings Growth Calculator
Discover the power of exponential long-term growth. Simulate how regular monthly deposits combined with compounding returns multiply your net worth over time.
Milestone Timeline Breakdown
| Term | Contributed | Interest | Total |
|---|
Mortgage Payment & Total Loan Cost Calculator
Calculate your monthly mortgage installment using standard French amortization, the total interest paid over the loan term, and estimated home buying closing costs.
Estimated Home Closing Costs & Taxes
Approximate savings needed (for a property matching loan + 20% down payment):
| Recommended down payment (20%) | -- € |
| Property transfer taxes (~8% resale or 10% new build VAT) | -- € |
| Notary, Registry, Gestoria & Appraisal (~1.5%) | -- € |
| Recommended Savings Cushion (~30%) | -- € |
Net Salary & Progressive Tax Bracket Calculator (Spain)
Calculate your exact net salary from gross annual pay, tax withholdings, and Social Security contributions. Understand how Spain's progressive tax brackets work and debunk tax bracket myths.
Progressive Tax Brackets Breakdown
| Salary Bracket | Rate | Taxable in Bracket | Tax Owed |
|---|
Body Fat Calculator (US Navy Method)
Estimate your body fat percentage, fat mass, and lean body mass with scientific accuracy using the official US Navy anthropometric method (Hodgdon & Beckett).
Why the US Navy Tape Method Outperforms Bioimpedance Scales
Home bioimpedance scales fluctuate dramatically depending on hydration, meal timing, and sodium intake. The Hodgdon & Beckett equations adopted by the US Department of Defense correlate within a 3-4% margin of error compared to DEXA scans through simple, reproducible tape measurements.
Hyrox Race Time & Splits Estimator
Simulate your complete Hyrox race (8 km of running + 8 functional strength stations) accounting for cumulative fatigue and Roxzone transition times.
| # | Segment / Station | Official Load | Estimated Split |
|---|
Hyrox Pacing and Energy Management
Hyrox is an endurance race with strength interferences. Maintaining controlled breathing and steady aerobic pacing on the first 3 km ensures sufficient glycogen reserves for the Sled Pull and Burpee Broad Jumps.
Sleep Cycles Calculator (90-Minute Rule)
Calculate the optimal times to fall asleep or wake up respecting 90-minute ultradian sleep cycles to eliminate sleep inertia and wake up energized.
Recommended Wake-up / Bedtime Schedule
Waking at the end of a cycle ensures a smooth transition from REM sleep to alertness:
The Neurobiology of 90-Minute Sleep Cycles
Sleep cycles oscillate between non-REM deep restorative slow-wave sleep and REM sleep. Waking mid-cycle causes sleep inertia, leaving you feeling groggy regardless of total hours slept.
50/30/20 Budget & Savings Calculator
Organize your net income with Elizabeth Warren’s financial rule: 50% for essential needs, 30% for lifestyle, and 20% for future savings and compound investment.
Why the 50/30/20 Budget Works for Financial Independence
By automating the 20% savings rule directly into index funds at the beginning of the month, compound growth builds lasting financial freedom without extreme deprivation.