Important Information

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FitForge is a fitness tracking and calculation tool, not a medical service. Please read this page carefully before using the calculator or following the training plans.

The Core Disclaimer

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⚠ Reference only — not a medical diagnosis

The numbers FitForge produces — BMI, daily calories, protein targets, weight-change timelines, macro splits — are general estimates based on standard formulas (BMI, Mifflin-St Jeor BMR, Harris-Benedict activity multipliers). They are starting points for healthy adults, not personalised medical advice or guaranteed predictions.

Your actual results will vary based on factors no calculator can fully account for: genetics, hormones, sleep quality, stress levels, gut health, existing medical conditions, medications you take, your training history, and dozens of other variables. Treat the output as a useful approximation, never as fact.

🩺 Always consult a doctor

Before starting any new diet, exercise programme, or weight-change goal — especially if any of the following apply — please consult your doctor, a registered dietitian, or a qualified fitness professional:

  • You have any pre-existing medical condition (diabetes, hypertension, heart disease, thyroid disorder, eating disorder history, etc.)
  • You take medications that affect weight, appetite, metabolism, or blood sugar
  • You are pregnant, breastfeeding, or planning to conceive
  • You are under 18 or over 65 years old
  • You have a history of disordered eating
  • You are recovering from an injury or surgery
  • Your BMI falls in the underweight (<18.5) or severely obese (>35) range
  • Your target weight would put you in either of those ranges

What FitForge Cannot Do

Limitations

BMI Limitations

  • BMI was designed for population statistics, not individuals. It cannot distinguish between muscle and fat.
  • A heavily muscled athlete may register as "overweight" or "obese" on BMI despite very low body fat.
  • An older adult with low muscle mass may register as "normal" despite high body fat (sarcopenic obesity).
  • BMI does not account for body fat distribution — visceral fat around organs is far more dangerous than subcutaneous fat.
  • For a more accurate body composition reading, consider a DEXA scan, hydrostatic weighing, or skinfold caliper measurement by a trained professional.

Calorie Estimate Limitations

  • BMR formulas have a margin of error of ±10% even at their best. Your real metabolism could be meaningfully higher or lower.
  • Activity multipliers are guesses — two people with the same "moderate" lifestyle can burn 300+ kcal differently per day.
  • Food calorie labels are legally allowed to be off by up to 20%. Real intake is rarely what the wrapper says.
  • Metabolic adaptation is real: extended dieting causes your TDEE to drop. The same plan will work less well after several weeks.
  • Adjust the numbers based on actual results, not the calculator. If you're not losing fat on the suggested calories, eat slightly less. If you're losing too fast or losing muscle, eat slightly more.

Safe Use Guidelines

Stay healthy

Do

  • Use FitForge as one input among many — alongside how your clothes fit, your energy levels, your performance, and how you feel.
  • Get bloodwork done periodically if you're training seriously — it catches issues a scale never will.
  • Treat the suggested calorie target as a 2-week experiment, then adjust based on actual results.
  • Track progress with multiple metrics: tape measurements, monthly photos, training performance, and the scale.
  • Take regular rest weeks (every 5–6 weeks) where you reduce training volume and eat at maintenance.

Don't

  • Don't drop below the minimum calorie floor (1500 kcal/day for men, 1200 kcal/day for women) without medical supervision. The calculator caps at these floors, but a doctor must be involved if you need to cut below.
  • Don't aim for weight loss faster than ~1% of bodyweight per week. Faster than that and you'll lose muscle, slow your metabolism, and likely rebound.
  • Don't use the calculator if you have a history of eating disorders. The numbers can be triggering.
  • Don't ignore warning signs: persistent fatigue, dizziness, hair loss, loss of menstrual period, mood changes, or sleep problems all mean stop and see a doctor.
  • Don't combine extreme calorie restriction with extreme training. That's a recipe for injury, illness, and burnout.

Privacy & Data

Your information stays with you

🔒 FitForge stores nothing on any server

All your data — your training ticks, meal checklist, and calculator inputs — is stored only in your browser's local storage on your own device. FitForge does not have a backend database, does not collect analytics on personal data, and does not transmit any of your stats anywhere.

This also means: if you clear your browser data or switch devices, your tracker history will be reset. There is no account to log into and no cloud sync.

If You Need Help

Real human support

Who to Talk To

  • General doctor or GP — for any new health concern, weight goal, or before a major training change.
  • Registered dietitian or nutritionist — for personalised eating plans that account for your health, preferences, and lifestyle.
  • Certified personal trainer or coach — for technique correction, programme design, and accountability.
  • Sports medicine specialist — for injury management or if you're training at a competitive level.
  • Mental health professional — if your relationship with food, training, or body image is causing distress.

Emergency Signs — Stop & Seek Help

  • Chest pain, severe shortness of breath, or fainting during or after exercise
  • Persistent dizziness or lightheadedness
  • Loss of menstrual period (women) for more than 3 months
  • Unexplained rapid weight loss (more than 1 kg per week sustained)
  • Obsessive thoughts about food, weight, or exercise that interfere with daily life
  • Joint pain that persists more than a few days