FREE TOOLS
Fitness & Nutrition Calculators
Evidence-based calculators to help you estimate your calorie needs, assess your body composition, and plan your nutrition. A starting point for informed decisions, not a replacement for coaching.
Body Fat Percentage (%) and Target Calculator
Estimate your body fat percentage (%) using the U.S. Navy formula based on waist, neck, and hip measurements. See your lean mass (muscle), body fat ranges, and what it takes to reach a specific leaner target.
Energy Expenditure (TDEE) and Calorie Calculator
Estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE), then see suggested calorie targets for fat loss, maintenance, and muscle building. Uses updated evidence-based formulas.
Protein Intake Calculator
How much protein do you actually need? Get targets based on your current weight, ideal weight, or lean mass, with age and activity adjusted recommendations for fat loss, muscle gain, and recomp. Plus, get per-meal protein targets.
1RM & Strength Standards Calculator
Estimate your one rep max from any set using validated formulas. See your working weights for 3RM, 5RM, and beyond, plus relative strength, DOTS score, training volume targets, and lift balance analysis. Includes age-adjusted strength standards.
Waist-to-Height Ratio and Body Roundness Calculator
Two metrics that predict cardiovascular and metabolic health risk better than BMI, especially for adults over 40 experiencing hormonal fat redistribution. Uses publicly available formulas to estimate visceral fat and health risk from simple measurements.
Fat Loss Timeline Calculator
See a realistic timeline for reaching your goal weight or body fat percentage at a sustainable rate. Builds in evidence-based guardrails: minimum calorie floors, scheduled diet breaks, and rate adjustments for age and training status. No crash diet math.