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PepFitCoach™

Free calculators

Know your numbers
in 60 seconds.

Your daily calories and macros for your goal, and whether your labs point to insulin resistance. Simple estimates you can take to your doctor.
Calorie calculatorInsulin resistance score

Free calculators

BMR + TDEE
Calories for your goal
Macros
Protein, carbs and fat
HOMA-IR
Insulin resistance score

Calorie & BMR calculator

Your daily calories and protein, carb and fat targets for your goal.

How active are you?
Your goal

Eat about

1,654

calories a day

Maintenance (TDEE)

2,067

413 a day below this

BMR (at rest)

1,503

what your body burns lying still

Protein
137 g
Carbs
161 g
Fat
51 g
  • • About a 20% deficit: usually 0.5–1% of body weight a week. Slower is easier to keep and protects muscle.
  • • Protein first at every meal, especially on a GLP-1 when appetite is small. Split it over 3–4 meals.
Struggling to eat enough? Sneaky ways to add caloriesHandy for building muscle, or when a GLP-1 shrinks your appetite.
  • 1 tbsp olive oil drizzled on food+120
  • 2 tbsp peanut or almond butter+190
  • A handful (1 oz) of nuts+165
  • 1 cup whole milk in place of water+150
  • 1 scoop whey protein in a shake+120
  • ½ cup oats blended into a shake+150
  • ½ avocado+120
  • 1 oz cheese+115
  • ¼ cup granola on yogurt+140
  • ¼ cup dried fruit or trail mix+110
  • 1 cup full-fat Greek yogurt+220
  • 1 tbsp honey in yogurt or oats+60
  • • Drink some calories: a shake or smoothie is easier than another meal when you're not hungry.
  • • Eat on a schedule (every 3–4 hours) instead of waiting to feel hungry.
  • • Protein first, then the extras. Calorie-dense add-ons go on top of meals you already eat.
  • • On a GLP-1: small portions, slower eating, and go easy on very greasy food, which can worsen nausea.

Calories are approximate. If you have trouble eating enough on a GLP-1, tell your prescriber.

Estimates from the Mifflin-St Jeor equation, not a metabolic test; real needs differ by about 10% either way. Adjust after 2–3 weeks based on your weight trend. If you have diabetes, kidney disease, are pregnant or on a GLP-1, check calorie and protein targets with your doctor or dietitian.

HOMA-IR calculator

Use the numbers from the same fasting blood test.

Your HOMA-IR

1.9

Not likely insulin resistant

Your score is below about 2, the range studies associate with normal insulin sensitivity. Keep training and recheck yearly, or every 3 months if you're actively changing your weight or treatment.

HOMA-IR = glucose × insulin ÷ 405. Cutoffs vary between studies and populations; it's a screening estimate, not a diagnosis.

Don't know your numbers?

Fasting insulin usually isn't on a routine blood test, so you have to ask for it. Send this to your doctor through your patient portal or by email, or bring it to your visit.

Subject: Request: fasting insulin and glucose test (HOMA-IR)

Hi Dr. [name],

I'd like to check whether I have insulin resistance. At my next blood draw, could you please order these fasting tests:
- Fasting glucose
- Fasting insulin (so we can calculate my HOMA-IR score)
- HbA1c
- Lipid panel, including triglycerides and HDL

I'll fast for 8–12 hours before the test (water only). If any of these may not be covered by my insurance, could you let me know first?

Could we go over the results together, including my HOMA-IR score?

Thank you,
[Your name]
[Date of birth]
Open in my email app

Need the labs for this? Fasting glucose and fasting insulin are on the doctor letter.