Fitness Tools & Calculators
Free, practical tools for every lifter and athlete — estimate your one-rep max, analyze body composition, dial in your macros, plan your training split, track recovery, and benchmark your strength. General fitness estimates, not medical advice.
One-Rep Max Calculator
Estimate your one-rep max from a weight you can lift for a few reps — Epley and Brzycki formulas plus a full training-percentage table for programming your sets
BMI & Body Composition Analyzer
Calculate your body mass index from height and weight, see your category, and put the number in context for lifters and athletes — a screening figure, not a verdict
Body Fat Calculator
Estimate your body-fat percentage with the U.S. Navy tape method, see your category, and get your fat mass and lean mass — a practical, no-calipers estimate
Macronutrient Calculator
Turn your daily calorie target and goal into protein, carb, and fat targets in grams — dial in macros for cutting, maintaining, or building muscle
Calorie Burn Calculator
Estimate the calories you burn in a workout from the activity, your bodyweight, and the duration using MET values — compare exercises and plan your energy balance
Heart Rate Zone Calculator
Find your five training heart-rate zones from your age — and optionally your resting heart rate — to train recovery, endurance, tempo, and VO2 max on purpose
Workout Volume Calculator
Total your training volume across a session — load times reps for every exercise, plus total working sets and reps — the core metric for progressive overload
Body Measurement Tracker
Log your chest, waist, hips, arm, and thigh measurements, total them, and get your waist-to-hip ratio — track real shape changes the scale can't show
Recovery Time Calculator
Estimate how long a muscle group needs before its next hard session, scaling a baseline by muscle size, session intensity, and your training experience
Strength Standards Checker
Rate your squat, bench, or deadlift against bodyweight-multiple standards by sex — see your level from untrained to elite and what earns the next tier
Training Split Generator
Build a weekly training split from your available days and goal — full body, upper/lower, or push/pull/legs — with a day-by-day schedule and a programming note
Flexibility Assessment Tool
Rate your sit-and-reach result against standard thresholds adjusted by sex, from poor to excellent, with a note and a recommendation to improve mobility