Tools & Calculators
Free tools to dial in your training and nutrition — calories, macros, supplements, body composition and more.
Nutrition & Calories
Calorie Calculator
Find your maintenance calories (TDEE) and targets for cutting or lean gaining.
Open calculator →
Macro Calculator
Get daily protein, carb and fat targets tailored to your goal.
Open calculator →
Keto Calculator
Low-carb macros — calories, fat, protein and your net-carb cap for ketosis.
Open calculator →
Protein Intake
How much protein you need per day to build muscle or hold onto it while dieting.
Open calculator →
BMR Calculator
The calories your body burns at complete rest, across three standard formulas.
Open calculator →
Calories Burned
Calories burned by activity — running, lifting, cycling, swimming and more.
Open calculator →
Steps to Calories
Turn your daily step count into calories burned and distance covered.
Open calculator →
Water Intake
How much water to drink each day, adjusted for your training.
Open calculator →
Supplement Dosing
Creatine Dose
Your daily creatine dose by body weight, plus the optional loading protocol.
Open calculator →
Caffeine Dose
Your effective pre-workout caffeine dose — and the daily limit to stay under.
Open calculator →
Weight Goals
Weight Loss Timeline
Set a goal weight and pace — get the date you'll hit it and the deficit it takes.
Open calculator →
Weight Gain Timeline
When you'll hit your bulking goal, and the daily surplus to get there.
Open calculator →
Ideal Body Weight
Your ideal weight range across the four standard clinical formulas.
Open calculator →
Body Composition
BMI Calculator
Check your Body Mass Index and see which range you fall into.
Open calculator →
Body Fat % (Tape)
Estimate your body fat percentage with the U.S. Navy tape method.
Open calculator →
Body Fat % (Calipers)
Jackson–Pollock 3-site skinfold method for caliper users.
Open calculator →
Lean Body Mass
How much of your weight is muscle, bone and water — and how much is fat.
Open calculator →
FFMI Calculator
How much muscle you carry for your height — and how close you are to the natural limit.
Open calculator →
Waist-to-Height Ratio
The health check that beats BMI — keep your waist under half your height.
Open calculator →
Strength & Performance
One-Rep Max
Estimate your 1RM from any set and get your training percentages.
Open calculator →
5/3/1 Program
Your full 4-week Wendler 5/3/1 cycle — every set and load, from your 1RM.
Open calculator →
Heart Rate Zones
Your max heart rate and all five training zones, from recovery to max effort.
Open calculator →
VO2 Max
Estimate your aerobic capacity from your resting heart rate.
Open calculator →