Tools
Calculators to do the maths for you.
Plug in your numbers and get an honest answer. If a calculator has known limits, we'll tell you on the result.
- 01Open →
Protein Calculator
Daily protein target with a meals breakdown.
- In
- Bodyweight, goal, activity
- Out
- Grams of protein per day
- 02Open →
TDEE & Calorie Calculator
Maintenance calories, plus cut and bulk targets.
- In
- Age, sex, height, weight, activity, goal
- Out
- BMR, TDEE, target calories, macros
- 03Open →
One Rep Max Estimator
Estimate your 1RM and the full percentage table.
- In
- Weight lifted, reps, formula
- Out
- Estimated 1RM with 50–100% table
- 04Open →
Weekly Volume Calculator
Weekly sets per muscle, scored against evidence ranges.
- In
- Sets per session, sessions per week
- Out
- Weekly sets, status, reference ranges
- 05Open →
Rest Period Recommender
How long to rest between sets, by goal.
- In
- Goal, experience level
- Out
- Recommended rest range and reasoning
- 06Open →
Workout Split Selector
A quiz that picks a split for your week.
- In
- Days, time, experience, goal
- Out
- Recommended split with weekly schedule
- 07Open →
Body Fat Estimator
Navy method body fat estimate.
- In
- Height, neck, waist (and hips for women)
- Out
- Body fat percentage with category
- 08Open →
Macro Calculator
Split your calories into protein, carbs and fat.
- In
- Calories, goal, macro preference
- Out
- Grams and calories per macro
A few things to know
These calculators give you a starting point, not a final answer. Use the numbers, see how your body responds over a few weeks, then adjust.
Where a method has known limits, we'll flag it on the result so you know how much to trust the number.