Free Fitness Tools
Science-based calculators and guides to optimise your training and nutrition.
TDEE Calculator
Calculate your Total Daily Energy Expenditure and get calorie targets for cutting, maintaining, or bulking.
Open tool →🥩Macro Calculator
Get your personalized protein, carbs, and fat targets based on your goal.
Open tool →🏋️1-Rep Max Calculator
Calculate your one-rep max for any lift and see a full percentage table.
Open tool →New📊Strength Standards
See if your squat, bench, deadlift and OHP are beginner, intermediate, advanced or elite.
Open tool →New❤️Heart Rate Zones
Calculate your 5 training heart rate zones — from fat burn to max effort — based on your age.
Open tool →New📅Bulk & Cut Timeline
Set your goal weight and target date. Get a realistic plan with monthly milestones and daily calorie targets.
Open tool →New💊Supplement Timing
When to take creatine, protein, caffeine and more — personalised to your workout schedule.
Open tool →New🔄Exercise Substitution
No barbell, injury, or home gym only? Find the best substitute for any exercise instantly.
Open tool →New😴Deload Week Planner
Find out if you need a deload and get a full 7-day protocol based on your fatigue and training age.
Open tool →New⚖️BMI Calculator
Calculate your Body Mass Index with a visual gauge and personalised category advice.
Open tool →New💧Water Intake Calculator
How much water should you drink daily? Get a personalised target and hourly schedule.
Open tool →New🌙Sleep Calculator
Calculate the best times to sleep or wake up based on 90-minute sleep cycles.
Open tool →