Top 1% Fit works out your calorie and training targets from standard, published formulas. Here is every one of them, in the open — including what each one cannot tell you.
Men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
The energy your body uses at complete rest, just to keep your organs running. It is the floor of your daily calorie needs, not a target to eat at.
Top 1% Fit uses the Mifflin-St Jeor equation, one of the most widely used formulas for estimating resting energy expenditure.
This is a population-based estimate. Individual metabolic rate varies with body composition, hormones and other factors it cannot see.
TDEE = BMR × activity factor (1.25 sedentary → 1.72 very active)
An estimate of everything you burn in a day, including walking, training and daily movement. It is the number your calorie target is built from.
The activity multiplier is chosen from how you describe a typical week. Your calorie target is then adjusted from TDEE by your goal and current training phase.
Activity multipliers are broad bands. If your weight is not moving as expected after two or three weeks, the multiplier is usually the thing to revisit.
BMI = weight kg ÷ (height m)²
A ratio of weight to height, used as a rough population-level screening figure. Under 18.5 is classed as underweight, 18.5–24.9 healthy, 25–29.9 overweight, 30+ obese.
Calculated directly from the height and weight in your profile.
BMI cannot distinguish muscle from fat. A muscular person can read as "overweight" while carrying very little body fat. Treat waist measurement and progress photos as better signals.
Protein: 1.9–2.2 g per kg body weight (varies by goal)
Fat: ~0.85 g per kg body weight
Carbohydrate: whatever calories remain
How your daily calories are split across the three macronutrients. Protein is set first because it is the one that most affects whether you keep muscle.
Protein and fat are set from body weight, then carbohydrate fills the remaining calories. Protein provides 4 kcal per gram, carbohydrate 4, fat 9.
These are starting points, not precise requirements. Consistency across a week matters far more than hitting an exact number on any single day.
Estimated 1RM = weight × (1 + reps ÷ 30)
An estimate of the heaviest single rep you could perform, worked out from a set you already completed — without having to attempt a true maximum.
Top 1% Fit uses the Epley formula and records your best estimate per exercise automatically as you log sets.
Accuracy drops as rep count rises; estimates from sets above roughly 10 reps become unreliable. It is a progress marker, not a number to train to.
Deurenberg: (1.20 × BMI) + (0.23 × age) − (10.8 × sex) − 5.4
A rough indication of body fat percentage derived from BMI, age and sex.
Calculated from your profile using the Deurenberg equation, and labelled as an estimate everywhere it appears in the app.
This is the least precise figure in the app. Because it is derived from BMI, it inherits the same blindness to muscle mass. Use the direction it moves over time, never the absolute number.
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