Tools
Fitness Calculators
Practical strength and body-composition tools for planning workouts. Each calculator explains the formula it uses and links back into the exercise library.
One-Rep Max Calculator
Estimate 1RM from a submaximal set with Epley and Brzycki formulas.
Plate Loading CalculatorConvert a target barbell weight into plates per side, or reverse-total a loaded bar.
BMI CalculatorAdult Body Mass Index with the WHO kg/m² formula and category ranges.
Protein Intake CalculatorBodyweight-based daily protein targets for common training goals.
Body Fat CalculatorEstimate body fat percentage with the U.S. Navy circumference method.
Heart Rate Zones CalculatorTarget training zones with Tanaka/Fox max HR and Karvonen heart-rate reserve.
TDEE CalculatorDaily calorie needs from BMR and activity level.