Fitness Calculators
Free tools to dial in your training and nutrition. Science-backed formulas, zero fluff.
Strength
1RM Calculator
Estimate your one-rep max from any weight and rep count using the Epley formula
🏆Wilks Score Calculator
Compare powerlifting strength across weight classes
📈DOTS Score Calculator
Modern alternative to Wilks for comparing powerlifting totals
📋Strength Standards
See how your lifts compare to established strength benchmarks
📊Rep Max Percentage Table
View training loads at every percentage of your 1RM
Body Composition
BMI Calculator
Body mass index with category rating
📐Body Fat % Calculator
Estimate body fat percentage using the US Navy method
💪Lean Body Mass Calculator
Calculate your fat-free mass from weight and body fat percentage
⚖️Ideal Body Weight Calculator
Estimate ideal weight using the Devine formula
🧬Fat-Free Mass Index (FFMI)
Measure muscularity relative to height, adjusted for body fat
📏Waist-to-Hip Ratio
Assess health risk based on fat distribution pattern
Nutrition
Daily Protein Calculator
Daily protein needs based on weight and training goals
🔥TDEE / Calorie Calculator
Total daily energy expenditure and calorie targets
🍽️Macro Calculator
Calculate protein, fat, and carb targets based on your goals
💧Daily Water Intake Calculator
Calculate recommended daily water intake based on weight and activity
📉Calorie Deficit Calculator
Plan your daily calorie deficit to reach your target weight
📈Bulking Calorie Calculator
Calculate calorie targets for lean, standard, and aggressive bulks
Training
Training Volume Calculator
Estimate weekly training volume and per-muscle-group sets
⏱️Rest Period Calculator
Get evidence-based rest period recommendations for your training
📈Progressive Overload Planner
Plan week-by-week weight progression for any lift
📅Training Age Calculator
Calculate your effective training age based on actual consistency