Free Tools

Fitness Calculators

Practical calculators for strength, nutrition, and programming. No sign-up required — just enter your numbers and get instant results.

One-Rep Max Calculator

Estimate your 1RM from any set using Epley, Brzycki, and Lander formulas. Get a full percentage chart from 50% to 100%.

Calculate your Total Daily Energy Expenditure and Basal Metabolic Rate using the Mifflin-St Jeor equation.

Turn your TDEE into a macro split for cutting, maintenance, or bulking. See grams and calories for protein, carbs, and fat.

Estimate body fat percentage using the US Navy circumference method. See your category from essential fat to obese.

Enter a target barbell weight and instantly see which plates to load on each side. Supports kg and lb bars.

Track weekly sets per muscle group and compare against evidence-based volume landmarks (10–20 sets/week).

Generate a personalised workout plan in seconds with our AI-powered generator. Choose your goal, level, and equipment.

Export any workout or program to a clean, printable PDF you can take to the gym or share with a client.