How does the Apex OS Beta TDEE and Macro Calculator calculate daily caloric needs?

The calculator estimates resting energy needs using the Mifflin-St Jeor equation, then applies an activity multiplier and a goal-specific calorie adjustment. Results are estimates for adults, not a medical prescription.

How is the 7-Day Workout Split generated in Apex OS Beta?

The training engine dynamically builds an individualized 7-day schedule based on your training experience (Beginner, Intermediate, Advanced), focus (Upper, Lower, Full Body, Core, Cardio), equipment access, and specific muscle bias targets (e.g. Chest, Lat, Glute, Quad).

How does the US Navy Body Fat Calculator estimate body fat percentage?

The circumference method estimates body fat from neck, waist, hip (for women), and height measurements. It is not a clinical measurement.

What is the Karvonen Target Heart Rate method?

The Karvonen formula estimates training zones from heart rate reserve, using an age-predicted maximum heart rate and a measured resting heart rate.

Who developed HQ Athletics Apex OS Beta?

HQ Athletics Apex OS Beta was engineered by Logan Peña, Creator & Lead Developer, as a complete athlete performance and protocol management system.

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Daily Caloric & Macro Targets

Mifflin-St Jeor equation calibrated with goal-specific metabolic multipliers.

Set or edit daily target

Age (adults only)

Gender

Weight (lbs)

Height (ft / in)

Activity Level

Training Goal

Interactive Meal Planner & Groceries

Build tailored meal options across 6 dietary regimes and generate shopping lists.

Dietary Preference

Allergies & Restrictions

Prep Complexity

Target Cals

—

Protein

—

Carbs

—

Fats

—

Preferred Protein (e.g. Steak, Tofu)

Custom Exclusions (e.g. Avocado)

Number of Meals

Include Low-Calorie Sweet Treat? (-200 cals)

Hydration & Electrolytes

Fluid & mineral replenishment.

Weight (lbs)

Training (mins)

Training intensity

Dynamic 7-Day Workout Split

Biomechanically-matched exercise matrix with customizable muscle biases.

Set or edit training split

Experience

Training Style

Exercise Layout

Cardio Modality

Append Post-Workout Cardio Finisher? (+10-15m conditioning)

Configure 7-Day Training Matrix

One-Rep Max Calculator

Epley formula intensity matrix.

Weight (lbs)

Reps (1-12)

Target Heart Rate (Karvonen)

Estimated ranges; age-predicted maximum heart rate varies.

Age

Resting HR (BPM)

Weekly Check-in

Record key metrics to track body composition trends over time.

Recovery & Readiness Signal

Calibrate training volume based on current recovery status.

Hydration logged today: 0 oz

US Navy Body Fat %

Circumference tape method.

Gender

Bodyweight

Neck (in)

Waist (in)

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Build your first plan

Daily Caloric & Macro Targets

Interactive Meal Planner & Groceries

Automated Grocery List

Hydration & Electrolytes

HQ Athletics Pure Performance Line

Dynamic 7-Day Workout Split

One-Rep Max Calculator

Target Heart Rate (Karvonen)

US Navy Body Fat %

Coaching, connected.

Make today count.

Build your first plan

Daily Caloric & Macro Targets

Interactive Meal Planner & Groceries

Automated Grocery List

Hydration & Electrolytes

HQ Athletics Pure Performance Line

Dynamic 7-Day Workout Split

One-Rep Max Calculator

Target Heart Rate (Karvonen)

US Navy Body Fat %

Calibrate Body Stats

Athlete Sign In

Log Strength PR

Recent PR Records

Check-in History

VIP Drop Waitlist

Print / PDF Options

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