DATA DRIVEN RESULTS
KNOW YOUR METRICS.
You can't manage what you don't measure. Use our advanced fitness calculators to establish your baseline and set your targets.
You can't manage what you don't measure. Use our advanced fitness calculators to establish your baseline and set your targets.
Calculate your body fat estimate based on height and weight.
Determine your Basal Metabolic Rate and daily caloric needs to bulk, cut, or maintain.
MAINTENANCE CALORIES
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Deficit for Fat Loss
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Surplus for Muscle Gain
Estimate your maximum lift for one repetition to properly program your training percentages.
ESTIMATED 1-REP MAX
Dhaka's heat demands proper hydration. Calculate your minimum daily water intake.
DAILY TARGET
You don't need to eat only boiled broccoli to get shredded. Our nutritionists specialize in adjusting the traditional Bangladeshi diet to fit your macros.
Rice isn't the enemy, portion size is. We teach you how to weigh your Bhaat and time it around your workouts for maximum energy.
From farm-fresh eggs and local chicken to Ruhi fish. We build your protein targets using affordable, locally available sources.
Yes, you can still have Kacchi or Tehari. We show you how to structure "Refeed Days" without ruining your weekly caloric deficit.
Send your calculator results directly to our head coaches. We will email you a free 7-day starter plan tailored to your metrics.
Download the IRONCORE app to save your metrics, track your 1RM progression, and log your daily water intake.
You know where you stand. Now it's time to put in the work. Join the elite.
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