Echelon Physique | Science-Based Coaching

Our Approach

Built on
Principles,
Not Trends

Fitness is drowning in noise — crash diets, trendy protocols, influencer workouts designed for views, not results. We cut through all of it.

Every program and recommendation is grounded in peer-reviewed research, practical application, and real-world results. No shortcuts. No dogma. Just the principles that actually work.

Join the Community →

01

📈

Progressive Overload

Systematically increasing training stimulus to drive continuous muscular adaptation and strength gains over time.

02

🥩

Intelligent Nutrition

Precision-targeted calorie and macro structures that align with your exact body composition goals.

03

🔥

Sustainable Fat Loss

Strategic deficits that preserve lean mass, protect metabolism, and produce consistent, maintainable progress.

04

💪

Muscle Development

Hypertrophy-focused programming built around volume, frequency, and mechanical tension.

05

🔬

Evidence-Based Methods

Every protocol grounded in sports science literature — updated continuously as the research evolves.

06

🤝

Community & Accountability

Surround yourself with people who share your standards. Progress accelerates when you're not going it alone.

"Progress is not the result of willpower alone — it is the product of intelligent, consistent application of the right principles over time."

Free Tools

7 Free Physique Calculators

Interactive tools to calculate your calories, macros, body fat, training volume and more — free, no account needed. Scroll down and tap any tool to get started.

How to use these calculators

These seven tools work together as a complete physique planning system. If you're not sure where to start, follow this order — each calculator builds on the one before it.

⚡

Step 1

TDEE

Find your maintenance calories

🎯

Step 2

Macros

Set protein, carbs & fat targets

📅

Step 3

Timeline

Project your goal date

🔍

Step 4

Body Fat

Estimate your current body fat %

📊

Step 5

Body Comp

Project your ideal weight

📈

Step 6

Volume

Set weekly training volume

🏆

Bonus

FFMI

Assess your muscle development

Step 1 of 7 — TDEE / BMR Calculator

⚡ TDEE / BMR Calculator — Start Here

Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. This is your baseline — everything else (fat loss, muscle gain, macros) is calculated from this number. Run this calculator first before using any others.

Inputs

Biological Sex

♂ Male

♀ Female

Age (years)

Enter a valid age (15–100).

Weight (lbs)

Enter valid weight (60–500 lbs).

Height — Feet

Enter valid height.

Height — Inches

Activity Level

Goal

Results

⚡

Fill in your details to calculate your TDEE.

BMR—

TDEE—

Goal Calories—

Adjust by ±100–150 kcal based on 2–3 weeks of scale trend data.

🎯 Macro Calculator

Once you know your TDEE, this calculator breaks your daily calories into protein, carbohydrates, and fat targets based on your goal. Run the TDEE calculator first, then enter your results here. Your protein target is the most important number — hit that first, then fill in the rest.

Inputs

Body Weight (lbs)

Enter valid weight.

Daily Calorie Target

Enter valid calorie target.

Goal

Protein Target

Standard (0.8g/lb)

High (1.0g/lb)

Fat Target

Lower (0.3g/lb)

Moderate (0.4g/lb)

Results

🎯

Enter your details to get your macro targets.

Protein—

Carbohydrates—

Fats—

Total (Verified)—

Macro Split—

Protein

Fat

Carbs

📅 Goal Timeline Calculator

Enter your current weight, goal weight, and daily calorie target to get a realistic projected date to reach your goal. This tool sets honest expectations — most people overestimate how fast change happens. A sustainable deficit produces 0.5–1 lb of fat loss per week. Use your TDEE result to set your calorie target.

Inputs

Current Weight (lbs)

Enter valid weight.

Goal Weight (lbs)

Enter valid goal weight.

Daily Calorie Deficit / Surplus

Enter a value between -1500 and 1500.

Enter a negative number for fat loss, positive for gaining.

Results

📅

Enter your goal and calorie adjustment to see your timeline.

Change Per Week—

Weeks to Goal—

Estimated Goal Date—

Based on the 3,500 kcal/lb rule. Actual results may vary ±10–15%.

🔍 Body Fat Estimator

Estimates your body fat percentage using the U.S. Navy Formula — all you need is a tape measure. Measure your neck at the narrowest point and your waist at the narrowest point (usually around the navel). Women also measure hips at the widest point. Accuracy is ±3–4% compared to DEXA.

Inputs

Sex

Height (inches)

Enter valid height (48–96 inches).

Neck circumference (inches)

Enter valid neck measurement.

Waist circumference (inches)

Enter valid waist measurement.

Bodyweight (lbs)

Enter valid weight.

Measure at the narrowest point for waist, widest point for hips. U.S. Navy Formula — accuracy ±3–4% vs DEXA.

Results

🔍

Enter your measurements to estimate your body fat percentage.

Estimated Body Fat—

Classification—

Lean Body Mass—

Fat Mass—

—

This is an estimate. DEXA scan or hydrostatic weighing are more accurate methods if precision is important to you.

📊 Body Composition Projection

Enter your current weight and body fat percentage to see what you'd weigh at a specific target body fat level. This answers "how much do I need to lose to look the way I want?" — and the answer is often surprising. You'll need your body fat % — use the Body Fat Estimator first if you don't have it.

Inputs

Current Weight (lbs)

Enter valid weight.

Current Body Fat %

Enter valid body fat % (3–60).

Goal Body Fat %

Enter valid goal body fat % (3–60).

Assumes lean mass is preserved. Actual lean mass may fluctuate ±2–5%.

Results

📊

Enter your body composition data to see your projection.

Current

Lean Body Mass—

Fat Mass—

Projected

Goal Body Fat—

Projected Bodyweight—

Projected Fat Mass—

Weight to Lose/Gain—

📈 Volume Landmarks Calculator

For each muscle group this calculator gives you three numbers — MEV (minimum to grow), MAV (optimal range), and MRV (maximum you can recover from). Use these when building your training program to know exactly how many sets per muscle per week to program. The sweet spot is always MAV.

Inputs

Training Level

Select Muscle Group

Values are weekly working sets. Individual variation exists — use as starting points and adjust based on recovery.

Results

📈

Select your training level and muscle group to see your volume landmarks.

Weekly Sets for —

MEV — Minimum Effective Volume

The least work needed to make progress. Use during cuts, deloads, or for maintenance muscles.

—

MAV — Maximum Adaptive Volume ★

The sweet spot. Live here during normal training blocks for consistent muscle growth.

—

MRV — Maximum Recoverable Volume

The ceiling. Exceed this and recovery breaks down. Only approach in short accumulation blocks.

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🏆 FFMI Calculator

Fat-Free Mass Index (FFMI) measures how muscular you are relative to your height — independent of body fat. It's a far more accurate measure of physique development than BMI. You'll need your body fat percentage to use this — run the Body Fat calculator first if you don't know yours.

Inputs

Height — Feet

Enter valid height.

Height — Inches

Weight (lbs)

Enter valid weight.

Body Fat %

Enter valid body fat % (3–60).

Results

🏆

Enter your measurements to calculate FFMI.

Lean Body Mass—

Fat Mass—

FFMI—

Normalized FFMI—

Meet Your Coach

Brock Adkins

Certified Master Personal Trainer & Nutritionist

Built on Science.
Proven in Practice.

I've spent my career cutting through the noise in the fitness industry — the fads, the broscience, the one-size-fits-all templates that don't account for how your body actually works. Every program, every nutrition plan, every recommendation I make is grounded in peer-reviewed sports science and refined through over a thousand real client transformations.

🎓Certified Master Personal Trainer

🥗Certified Nutritionist

🔬Evidence-Based Methods

My philosophy is simple: your body responds to stimulus, not suffering. Progressive overload, precision nutrition, and adequate recovery will always outperform any extreme protocol. I don't sell shortcuts — I teach you how your body works so you can build results that last forever, not just until the next crash diet.

0

Clients Coached

0

Science Backed

0

Fad Diets Sold

Member Transformations

Real People. Real Results.

No filters, no extreme protocols, no unsustainable crash diets — just science-based programming applied consistently over time.

Brock Adkins — Coach & Founder

Your Coach

Body recomp ↓~8% BF

Gained lean muscle

Lived the process

Michael — Fat Loss

Lost 90 lbs

Body fat ↓~18%

9 months

Ava — Body Recomp

Lost ~15 lbs

Body fat ↓~8%

3 months

Kendal — Body Recomp

Lost ~12 lbs

Body fat ↓~7%

3 months

⚠️ Individual results vary. Transformations shown reflect real clients who followed the programs consistently. Your results will depend on your starting point, adherence, and individual factors. These tools are for educational purposes only and do not constitute medical advice.

Skool Community

Stop Guessing.
Start Building.

Join a community of people committed to science-based training and real, lasting body transformation. No hype. No shortcuts.

Join the Community →

📋

Structured Training Programs

Progressive, periodized programs built around hypertrophy and strength principles — not random workouts.

🥗

Nutrition Guidance

Calorie and macro frameworks tailored to your goal — cutting, maintaining, or building.

🤝

Accountability & Support

A community of like-minded members plus direct access to coaching support when you need it.

🔬

Evidence-Based Content

Regular educational content, Q&As, and resources grounded in the latest sports science research.

The Process

How It Works

Three steps. No guesswork. Just a clear path from where you are to where you want to be.

01

Join the Community

Join for $39/month and get instant access to every program, course, calculator, and the private community. No waiting, no onboarding calls — you're in immediately.

02

Build Your Plan with Brock

Use the free calculators to lock in your baseline numbers, then work directly with Brock to select the right program for your level and goals — or build a fully custom program designed around your specific needs. You're not figuring this out alone.

03

Execute with Support

Follow your science-based program, track your numbers with the tools, and know that Brock is there to guide you every step of the way. The community keeps you accountable — but your coach keeps you on course. Show up consistently and the results will follow.

Start Today →

$39/month · Instant access · Cancel anytime

Membership

Everything Inside the Community

One membership. Every tool, program, and resource you need to build the physique you're after — all in one place.

🏋️

TRAINING PROGRAMS

Beginner through advanced strength programs, hypertrophy-focused bodybuilding splits, and functional training — all periodized and ready to run.

🥗

NUTRITION COURSES

Complete weight loss and weight gain courses, 100+ done-for-you nutrition templates with shopping lists and recipes, and macro guidance for every goal.

🏃

RUNNING PROGRAMS

13 structured running programs from 5K Walker to Marathon Advanced — progressive plans for every level and distance goal.

🧘

MOBILITY & FORM

A complete mobility system with pre-workout, post-workout, and daily maintenance routines — plus a full form library with video references for every major movement pattern.

🧮

7 FREE CALCULATORS

TDEE, Macros, FFMI, Goal Timeline, Body Composition, Volume Landmarks, and Body Fat Estimator — precision tools you can use without even being a member.

🤝

COMMUNITY & COACHING

Direct access to coaching support, a community of people who share your standards, and ongoing accountability to keep you moving when motivation dips.

Join the Community →

Monthly subscription · Cancel anytime

Member Reviews

What Members Say

★★★★★

"I've tried every program out there. This is the first one that actually explained the why behind everything. The calculators alone are worth it — I finally understand my own body."

J

James R.

Lost 28 lbs · 14 weeks

★★★★★

"The nutrition guidance is next level. No more guessing on macros — I hit my targets every day and the results speak for themselves. Down 18 lbs and stronger than I've ever been."

S

Sarah M.

Body recomp · 16 weeks

★★★★★

"The community alone is worth joining. Everyone's serious about their goals and the coaching is actually personalized. Best investment I've made in my training."

M

Marcus T.

Gained 12 lbs muscle · 20 weeks

Membership

Simple, Transparent Pricing

One membership. Everything included. No tiers, no upsells, no fine print.

$39 /month

Full access to everything. Cancel anytime.

✓ All training programs — Beginner through Advanced

✓ Full nutrition & macro guidance system

✓ 13 progressive running programs (5K to Marathon)

✓ Complete mobility & form coaching library

✓ 7 precision physique calculators (free on this page)

✓ Private coaching community & direct support

✓ Science-based masterclass — all 7 modules

Join the Community →

✅Cancel Anytime

⚡Instant Access

🔒Secure & Private

Trusted by 1,000+ clients in-person & online

FAQ

Common Questions

Everything you need to know before joining. Still have questions? Post in the community and you'll get a direct answer.

Not at all. Echelon Physique has programs starting from complete beginner — including a 5K Walker running program and a Beginner Strength program that requires zero prior training experience. You start exactly where you are right now. The only requirement is that you show up consistently.

It depends on the program you choose. The strength and hypertrophy programs are built for a commercial or well-equipped home gym with barbells, dumbbells, and machines. The running programs require nothing but a decent pair of shoes. The mobility routines require no equipment at all. Whatever your setup, there's a program inside the community that fits.

Programs on apps tell you what to do. Echelon Physique teaches you why — so you understand training and nutrition well enough to adapt, self-correct, and keep making progress indefinitely. You also get access to a real community of people doing the same work, direct coaching support, and the full suite of tools on this site. It's the difference between following instructions and actually learning the system.

Membership is $39/month. That gives you full access to every program, course, calculator, and community feature — no upsells, no tiers, no hidden costs. For the price of a single personal training session you get an entire science-based coaching ecosystem.

Yes — no contracts, no long-term commitments. Cancel your monthly membership at any time and you'll retain full access until the end of your current billing period. There's no risk in trying it.

Yes — all 7 calculators are completely free to use with no account or membership required. TDEE, Macros, Goal Timeline, Body Fat Estimator, Body Composition Projection, Volume Landmarks, and FFMI are all yours to use right now. They're part of the coaching philosophy: give real value first.

Yes. Every course inside the community starts with a program selector guide that walks you through exactly which option matches your experience level and goal. And if you're still unsure, post a question in the community and you'll get a direct recommendation — usually within 24 hours.

Most programs fail because they give you a plan without context, and the moment life disrupts the plan, you have no idea how to adapt. Echelon Physique teaches you the principles behind the programming — and Brock is there to help you troubleshoot, adjust, and get back on track when life happens. Combined with a community of people holding each other accountable, the dropout rate drops dramatically. You have a coach in your corner — not just a PDF and a prayer.

No. The nutrition content is built around your individual numbers — your TDEE, your goal, your food preferences, your lifestyle. The calculators on this page are the starting point, and the courses inside the community build on those numbers with practical, sustainable guidance. There are no generic meal plans. There's a system that works for your body.

The moment you join you'll have full access to everything inside the community. Start by running through the calculators on this page to lock in your baseline numbers — TDEE, macros, and body fat. From there, work directly with Brock to find the right program for your level and goals, or build something fully custom around your specific needs. You're not on your own — Brock is there to help you navigate every step of your fitness journey, with the community alongside you for accountability.

Join the Community →

$39/month · Cancel anytime · Instant access

Science-Based Training & Nutrition for Real Results

Built onPrinciples,Not Trends

7 Free Physique Calculators

Brock Adkins

Built on Science.Proven in Practice.

Real People. Real Results.

Stop Guessing.Start Building.

How It Works

Everything Inside the Community

What Members Say

Simple, Transparent Pricing

Common Questions

Science-Based
Training &
Nutrition
for Real Results

Built on
Principles,
Not Trends

Built on Science.
Proven in Practice.

Stop Guessing.
Start Building.