Fitness calculators

Free, no-sign-up tools for planning nutrition and tracking strength. Use them alongside the program builder for a complete training plan.

TDEE Calculator

Calories

Find your Total Daily Energy Expenditure using the Mifflin–St Jeor formula. Get calorie targets for fat loss, maintenance, and muscle gain — with activity-level adjustment.

Macro Calculator

Nutrition

Split your calorie target into protein, fat, and carbohydrates based on your goal — grounded in current research on optimal protein intakes (1.6–2.4 g/kg).

One-Rep Max Calculator

Strength

Estimate your 1RM from any set of reps and weight. Uses four formulas (Epley, Brzycki, Lombardi, O'Conner) and generates a full percentage-to-load table for programming.

Need a full program?

The calculators tell you your numbers — the builder turns them into a structured weekly program with exercises, sets, reps, and progression.

Build a program — free