Tools
Calculators & Tools
The same formulas as the app — run instantly in your browser. Share results with a link.
1RM CalculatorPopularEstimate your one-rep max from any set — no max-out attempt needed.
TDEE CalculatorPopularFind your maintenance calories — the foundation of any nutrition plan.
Macro CalculatorPopularSplit your calories into protein, carbs and fat that fit your goal.
Body Fat CalculatorPopularEstimate body-fat percentage with a tape measure — the U.S. Navy method.
BMI CalculatorPopularYour body mass index and the healthy-weight range for your height.
FFMI CalculatorHow much muscle you carry for your height — the lean version of BMI.
Water Intake CalculatorHow much water to drink per day, based on your weight and activity.
Plate CalculatorWhich plates to load on each side of the bar for any target weight.
Ideal Weight CalculatorPopularFind a healthy target weight for your height and sex.
Calorie Deficit CalculatorTurn a goal weight into a daily deficit and a realistic timeline.
Protein CalculatorHow much protein to eat per day for your bodyweight and goal.
Lean Body Mass CalculatorEstimate your fat-free mass and how much of you is muscle and organs.
Heart Rate Zone CalculatorYour max heart rate and five training zones in beats per minute.
Waist-to-Height Ratio CalculatorA simple central-fat screen — keep your waist under half your height.
Wilks / DOTS CalculatorScore your total relative to bodyweight — compare strength across weight classes.
Calories Burned CalculatorHow many calories an activity burns for your weight and duration.
lb ↔ kg ConverterConvert pounds to kilograms and back — exact, both directions.