Free tools
Fitness calculators
Free and instant — no sign-up. Run the numbers, then let your AI coach turn them into a plan that adapts each week.
Strength
1RM Calculator →
Estimate your one-rep max and get a full %-of-1RM training table.
Nutrition
TDEE Calculator →
Your daily calorie burn (Mifflin-St Jeor + activity level).
Body composition
Body Fat Calculator →
Estimate your body-fat % from measurements (US Navy method).
Running
Race Time Predictor →
Predict your finish time at any distance from a recent race (Riegel).
Body composition
BMI Calculator →
Your Body Mass Index and WHO weight category from height and weight.
Nutrition
Macro Calculator →
Split a calorie target into protein, carbs, and fat for your goal.
Running
Pace Calculator →
Running pace per km and per mile, plus average speed, from a run.
Cardio
Heart Rate Zones →
Your max heart rate and five training zones, calculated from age.
Body composition
Ideal Weight Calculator →
Your Devine ideal body weight from height and sex — a reference point.
Nutrition
Calorie Deficit Calculator →
How long your fat-loss goal takes at a given daily calorie deficit.
Body composition
FFMI Calculator →
Fat-Free Mass Index — BMI's muscle-aware cousin for lean mass.
Cardio
VO2 Max Calculator →
Estimate aerobic capacity from the Cooper 12-minute run test.
Strength
Plate Calculator →
Which Olympic kg plates to load on each side to hit a target weight.
Nutrition
Protein Calculator →
A daily protein target in grams from your weight and goal.
Nutrition
Water Intake Calculator →
A baseline daily hydration target in litres and cups from your weight.
Cardio
Calories Burned Calculator →
Estimate calories burned for an activity from its MET, your weight, and time.
Body composition
Lean Body Mass Calculator →
Split your weight into lean mass and fat mass from your body-fat %.
Nutrition
BMR Calculator →
Your basal metabolic rate — resting calories (Mifflin-St Jeor).
Body composition
Body Surface Area Calculator →
Your body surface area in square metres (Mosteller formula).
Body composition
Waist-to-Height Ratio →
A better-than-BMI central-adiposity screen from waist and height.