Free fitness tools
Start with a number.
Leave with a plan.
Twenty practical tools that explain the result, the limitations, and what to do next. Your inputs stay in your browser.
Calories & nutrition
Calorie & TDEE Calculator
Estimate the energy your body uses in a typical day.
Open tool →Free toolMacro Calculator
Turn a calorie target into practical protein, fat, and carbohydrate ranges.
Open tool →Free toolProtein Calculator
Estimate a useful daily protein range for your goal.
Open tool →Free toolWeight-Loss Timeline
Explore a deliberately conservative weight-loss timeline.
Open tool →Free toolLean-Gain Target
Set a restrained rate of gain that supports training.
Open tool →Free toolHydration Guidance
Set a practical daily fluid starting point.
Open tool →Free toolCreatine Guidance
Understand the well-studied, simple approach to creatine.
Open tool →Strength & training
One-Rep Max Calculator
Estimate 1RM from a submaximal set without testing a maximum.
Open tool →Free toolTraining Max Calculator
Create a conservative working maximum from an estimated 1RM.
Open tool →Free toolBarbell Plate Calculator
Find the plates needed on each side of a standard bar.
Open tool →Free toolTraining Volume Calculator
Calculate simple set volume and interpret it carefully.
Open tool →