[ 25+ PEER-REVIEWED PAPERS ] [ DIRECT DOIs INCLUDED ]

Evidence-Based Fitness & Hypertrophy Protocol

A deterministic, client-side sports science calculator. Computes metabolic energy balance, per-meal leucine thresholds, hypertrophy weekly set volumes, Zone 2 mitochondrial conditioning, and Tier-A ergogenic aids without marketing fluff.

1. Subject Parameters

Primary Objective

Weight (kg)

Height (cm)

Age

Sex

Activity (PAL)

Body Fat % (Optional):

Lifter Exp:

Presets:

Target Energy

—

TDEE: — kcal

Daily Protein

—

— g/kg body weight

Weekly Rate

—

Metabolic Model

Mifflin-St Jeor

±10% validated accuracy

Body Composition & BMI LBM: —

— —

1618.5 (Normal)25 (Overweight)30 (Obese I)35+

Daily Nutritional Partitioning Energy balance & leucine trigger

Nutrient	Target Prescription	Calculation Basis	Landmark Citation
Total Calories	—	TDEE adjusted for objective	Mifflin (1990)
Daily Protein	—	1.6–2.4 g/kg body weight	Morton (2018)
Per-Meal Protein	—	0.40–0.55 g/kg/meal (≥3g leucine threshold)	Schoenfeld & Aragon (2018)
Dietary Carbohydrates	—	Remaining caloric budget for glycogen	Burke (2011)
Dietary Fat	—	0.6–1.0 g/kg (≥20% kcal endocrine floor)	Helms (2014)
Dietary Fiber	—	14g / 1,000 kcal (min 25g/day)	Reynolds, Lancet (2019)
Daily Hydration	—	35–45 mL/kg/day baseline + training loss	EFSA (2010)

Resistance Training & Hypertrophy Principles Mechanical tension & volume dose-response

Variable	Target Benchmark	Physiological Mechanism	Landmark Citation
Weekly Volume	10–20 hard sets / muscle / wk	Dose-response curve; ≥10 sets doubles hypertrophy over <5 sets	Schoenfeld (2017)
Proximity to Failure	1–3 RIR (RPE 7–9)	Equal muscle protein synthesis to 0 RIR with ~50% less CNS fatigue	Refalo (2023)
Frequency	2× / week / muscle group	Distributes set volume; elevates 7-day MPS area-under-the-curve	Schoenfeld (2016)
Rest Intervals	2.5–3+ min (Compounds)	Restores ATP/CP; maintains higher mechanical load across working sets	Schoenfeld (2016)
Deload Periodization	50% set volume every 4–8 wks	Dissipates systemic and connective tissue fatigue; prevents overtraining	Helms (2014)

Cardiorespiratory Fitness & Longevity Mitochondrial base & VO2 max

Protocol	Target Prescription	Target Heart Rate	Landmark Citation
Zone 2 Aerobic Base	150–300 min / week	— bpm (60–70% HRmax)	San-Millán & Brooks (2018)
VO2 Max Intervals	1 session / wk (4×4 min)	— bpm (90–95% HRmax)	Helgerud (2007)
Daily Steps (NEAT)	— steps / day	All-cause mortality plateau	Paluch, Lancet (2022)
Interference Mitigation	6+ hr separation from lifting	Prioritize cycling/walking over running	Coffey & Hawley (2017)

Recovery Biology & Tier-A Ergogenic Aids ISSN / IOC validated consensus

Compound / Variable	Evidence-Based Dose	Empirical Effect	Consensus Citation
Sleep Duration	7–9 hrs / night	5.5h vs 8.5h sleep causes 55% less fat loss & 60% more muscle loss	Nedeltcheva (2010)
Creatine Monohydrate	3–5 g / day	Increases phosphocreatine resynthesis, power output, and lean mass	Kreider, ISSN (2017)
Caffeine Anhydrous	3–6 mg / kg pre-training	Antagonizes adenosine; increases neuromuscular motor unit recruitment	Guest, ISSN (2021)
Protein Isolate	20–40 g / dose	Convenient bioavailable protein to reach the 0.40g/kg leucine trigger	Jäger, ISSN (2017)

Ineffective / Debunked: BCAAs are redundant when daily protein is met (≥1.6g/kg). Over-the-counter fat burners and test boosters show zero statistically significant efficacy in peer-reviewed trials.

Projected Progress Trajectory

Peer-Reviewed Citation Vault

Every target in this calculator is derived from peer-reviewed literature.