Free fitness calculators
Transparent formulas, honest estimates. The same maths runs inside the app — which then learns from your real data.
TDEE & maintenance calorie calculator
Estimate your maintenance calories with the Mifflin-St Jeor formula, then see how adaptive tracking refines it from your real weight trend.
Protein calculator
Daily protein targets by goal and bodyweight, from 1.6 to 2.2 g/kg, split across your meals.
Macro calculator
Calories and macros for fat loss, maintenance or muscle gain, built from the same engine as the app.
One rep max (1RM) calculator
Estimate your 1RM from any set and get a rep-max table for programming.
Progressive overload calculator
Enter your last session and get your next weight using double progression — the same rule the app uses.
Barbell plate calculator
Which plates to put on each side of the bar for any target weight.
Calorie deficit calculator
Choose a sustainable rate of loss and get calorie, protein, fat and carb targets with safety floors built in.
How long to reach your goal weight
A realistic week-by-week projection to your goal weight at a sustainable rate.