Free Tools
Workout Calculator & Fitness Tools
A free workout calculator suite for strength, nutrition, and programming — 1RM, TDEE, macros, body fat, plate loading, and weekly training volume. No sign-up required, just enter your numbers and get instant results.
One-Rep Max Calculator
StrengthEstimate your 1RM from any set using Epley, Brzycki, and Lander formulas. Get a full percentage chart from 50% to 100%.
Open calculator →TDEE Calculator
NutritionCalculate your Total Daily Energy Expenditure and Basal Metabolic Rate using the Mifflin-St Jeor equation.
Open calculator →Macro Calculator
NutritionTurn your TDEE into a macro split for cutting, maintenance, or bulking. See grams and calories for protein, carbs, and fat.
Open calculator →Body Fat Calculator
Body CompositionEstimate body fat percentage using the US Navy circumference method. See your category from essential fat to obese.
Open calculator →Plate Calculator
EquipmentEnter a target barbell weight and instantly see which plates to load on each side. Supports kg and lb bars.
Open calculator →Workout Volume Calculator
ProgrammingTrack weekly sets per muscle group and compare against evidence-based volume landmarks (10–20 sets/week).
Open calculator →AI Workout Generator
AIGenerate a personalised workout plan in seconds with our AI-powered generator. Choose your goal, level, and equipment.
Open calculator →PDF Workout Export
ExportExport any workout or program to a clean, printable PDF you can take to the gym or share with a client.
Open calculator →