Know your numbers.
Train smarter.
A coach's clipboard in your pocket. 32 calculators built on peer-reviewed formulas — no fads, no fluff.
TDEE Calculator
Your daily energy burn — the number every macro target stacks on top of.
Body Composition
08BMI Calculator
Body Mass Index — weight relative to height with WHO classification.
Body Fat %
Estimate body fat percentage using Navy or skinfold method.
BMR Calculator
Basal Metabolic Rate — your resting calorie burn before any activity.
Ideal Weight
Four evidence-based formulas for ideal weight by height and sex.
Lean Body Mass
Total body weight minus fat mass — your muscle, bone, and organ weight.
Waist-Hip Ratio
WHO health risk classification based on waist and hip measurements.
Average Height
Compare your height to national averages across 200+ countries.
Average Weight
See how your weight compares to national averages worldwide.
Nutrition
06TDEE Calculator
Total daily energy expenditure — your true calorie burn including activity.
Macro Calculator
Protein, carbs, and fat targets based on your goal and body weight.
Protein Intake
Daily protein target for muscle building, maintenance, or fat loss.
Calorie Deficit
How many calories to cut per day to hit your target weight by a set date.
Cut / Bulk Timeline
How long will your cut or bulk take? Week-by-week projection.
Calories Burned
Estimate calories burned by activity type, duration, and body weight.
Strength
07One Rep Max
Estimate your 1RM from any rep range using Epley, Brzycki, or Lombardi.
Strength Level
Where do you rank? Beginner to elite benchmarks for 6 major lifts.
Progressive Overload
Weekly load progression plan to keep gaining without plateauing.
Workout Volume
Total training volume (sets × reps × load) to track intensity over time.
Plate Calculator
Exactly which plates to load on each side of the bar for any weight.
Wilks Score
Powerlifting coefficient for comparing strength across bodyweights.
Push-up / Pull-up
Fitness standards and improvement targets for bodyweight upper-body lifts.
Cardio
06Running Pace
Convert between pace, speed, and finish time for any distance.
Heart Rate Zones
Five training zones based on max HR — Karvonen method included.
VO₂ Max
Estimate your aerobic capacity from a run test or heart rate data.
Race Time Predictor
Predict finish times for 5K, 10K, half, or full marathon from any result.
Cardio Calories
Calories burned during running, cycling, swimming, and 20+ other activities.
Steps to Calories
Convert daily step count to calories burned using stride length and weight.
Lifestyle
05Sleep Cycle
Optimal wake times based on 90-min sleep cycles. Wake up refreshed.
Hydration
Daily water intake target by weight, activity level, and climate.
Intermittent Fasting
Eating and fasting windows for 16:8, 5:2, and other IF protocols.
Supplement Timing
When to take creatine, protein, caffeine, and other supplements for best effect.
Rest Day Calculator
How many rest days you need based on training volume and muscle group splits.