Calculators.

Calculators for energy needs, macros and body composition, plus quick food-reference tables, with every formula cited to its published source.

• TDEE Calculator: Total Daily Energy ExpenditureNutritionEstimate your total daily energy expenditure (TDEE) and BMR with the Mifflin-St Jeor, Katch-McArdle or revised Harris-Benedict equations. Free, no sign-up.→
• Macro Calculator: Protein, Fat & Carb TargetsNutritionFree macro calculator: protein by bodyweight (1.6 to 2.2 g/kg, per Morton 2018), your chosen fat percentage, and gram and calorie targets for each macro.→
• Calorie Deficit Calculator: Weight-Loss TimelineNutritionFree calorie deficit calculator: weekly weight loss and a timeline to your goal from the 7,700 kcal/kg heuristic, with a safety cap at 25% of TDEE.→
• BMI Calculator: Body Mass Index & WHO CategoryNutritionFree BMI calculator with the WHO categories, metric and imperial inputs, and an honest explanation of BMI's limits for muscular, athletic builds.→
• Body Fat Calculator: US Navy Circumference MethodNutritionFree body fat calculator using the US Navy tape-measure method (Hodgdon & Beckett 1984), metric and imperial, with the ±3 to 4 point error band shown.→
• Ideal Weight Calculator: Devine, Robinson, Miller & HamwiNutritionFree ideal weight calculator: the range across the Devine, Robinson, Miller and Hamwi formulas, framed honestly as historical estimates, not health targets.→
• BMR Calculator: Basal Metabolic RateNutritionFree BMR calculator using Mifflin-St Jeor (default), Katch-McArdle and revised Harris-Benedict equations, with clear guidance on which to trust.→
• Lean Body Mass Calculator: Boer FormulaNutritionFree lean body mass calculator using the Boer formula, with an optional body-fat override for a direct calculation. Metric and imperial.→
• FFMI Calculator: Fat-Free Mass IndexNutritionFree FFMI calculator (fat-free mass index) with the Kouri height adjustment, the muscularity metric from the classic study of steroid-free bodybuilders.→
• Water Intake Calculator: Daily Hydration GuidelineNutritionFree water intake calculator based on EFSA adequate intakes (2.0 L women / 2.5 L men total water) with an exercise allowance from published sweat-rate ranges.→
• Calories Burned Calculator: MET MethodNutritionFree calories burned calculator using the MET method (kcal/min = MET × 3.5 × kg ÷ 200) with activity values from the Compendium of Physical Activities.→
• Steps to Calories CalculatorNutritionFree steps-to-calories calculator: stride length from height, distance from your steps, and energy from published walking MET values, honestly an estimate.→
• Creatine Calculator: Loading & Maintenance DoseNutritionFree creatine dosage calculator: optional loading at 0.3 g/kg/day for 5 to 7 days and 3 to 5 g/day maintenance, per the ISSN position stand (Kreider 2017).→
• Protein Intake Calculator: Daily Target by GoalNutritionFree protein intake calculator: daily grams from the evidence-based g/kg ranges, 1.6 to 2.2 for building muscle (Morton 2018), plus a per-meal split.→
• Waist-to-Height Ratio CalculatorNutritionFree waist-to-height ratio calculator with the evidence-based 0.5 boundary (Browning 2010), a simple central-adiposity screen that often outperforms BMI.→
• Waist-to-Hip Ratio Calculator: WHO Cut-offsNutritionFree waist-to-hip ratio calculator using the WHO expert-consultation cut-offs, substantially increased metabolic risk at ≥ 0.90 for men and ≥ 0.85 for women.→
• Keto Macro CalculatorNutritionFree keto macro calculator: calories from Mifflin-St Jeor, net carbs capped at 20 to 50 g, protein from the evidence-based g/kg range, fat as the remainder.→

Training calculators for one-rep max, plate loading, progression planning and strength standards, plus the exercise library.

• One-Rep Max Calculator: Epley, Brzycki & MoreTrainingFree 1RM calculator using the Epley, Brzycki, Lombardi and O'Conner formulas, with a 50 to 95% of 1RM loading table for programming your training.→
• Barbell Plate Calculator: Load the Bar RightTrainingFree barbell plate calculator: enter a target weight and bar, edit your plate inventory, and get the per-side stack or the nearest achievable load.→
• Warm-Up Sets Calculator: Barbell RampTrainingFree warm-up set calculator: a bar ×10, 40% ×5, 60% ×3, 80% ×1 ramp to your first work set, every step rounded to plate-loadable weights.→
• Double Progression PlannerTrainingFree double progression planner: hit the top of your rep range on every set to add load, otherwise chase reps, with a clear next-session prescription.→
• Training Volume Calculator: Tonnage & Weekly SetsTrainingFree training volume calculator: tonnage (sets × reps × load) and weekly hard-set counts per muscle, the volume measure used in hypertrophy research.→
• Strength Standards: How Strong Are You, Really?TrainingFree strength standards tool: rank your squat, bench press and deadlift from untrained to elite using Kilgore's published tables, with your powerlifting total and the exact kg to your next tier.→
• DOTS Calculator: Wilks & IPF GL PointsTrainingFree DOTS calculator with Wilks and IPF GL points, using official OpenPowerlifting coefficients, regression-tested against real meet results.→
• CrossFit Benchmark Calculator: Rank Your Fran, and Every Girl WODTrainingFree CrossFit calculator: rank your Fran, Grace, Helen, Filthy Fifty or Fight Gone Bad against published normative data, plus every Girl WOD with prescribed weights in lb and kg.→
• Vertical Jump Power Calculator: Sayers & LewisTrainingFree vertical jump power calculator: peak power in watts from the cross-validated Sayers squat-jump equation and average power from the Lewis formula.→

Sleep, heart-rate and recovery calculators grounded in published research, plus evidence-tiered guides to recovery practices.

• Heart Rate Zone Calculator: Tanaka & KarvonenRecoveryFree heart rate zone calculator using the Tanaka equation (208 − 0.7 × age) and the Karvonen heart-rate-reserve method, with a full five-zone training table.→
• Sleep Calculator: When To Go To BedRecoveryFree sleep cycle calculator: enter your wake-up time and get bedtime options for 4, 5 or 6 full 90-minute cycles, including 15 minutes to fall asleep.→
• Running Pace Calculator: Pace, Speed & SplitsRecoveryFree running pace calculator: min/km and min/mile pace, speed, and kilometre splits for any distance from 400 m to ultra distances.→
• Race Time Predictor: Riegel FormulaRecoveryFree race time predictor using the Riegel formula (T₂ = T₁ × (D₂/D₁)^1.06): predictions for 5k, 10k, half marathon and marathon from any recent result.→
• HYROX Calculator: Pacing, Station Benchmarks, Roxzone and WeightsRecoveryFree HYROX calculator: pacing splits for any target finish, station times ranked against 395,452 results, roxzone from your own splits, and official division weights.→
• Caffeine Half-Life CalculatorRecoveryFree caffeine half-life calculator: chart how a dose decays over 24 hours (C(t) = dose × 0.5^(t/t½)) and when it drops below your chosen sleep threshold.→
• Phenotypic Age Calculator: Biological Age from Blood TestsRecoveryFree Phenotypic Age (PhenoAge) calculator using the peer-reviewed Levine 2018 model: nine blood biomarkers plus age, with the exact published coefficients.→
• Heart Age Calculator: Your Cardiovascular Age from PREVENTRecoveryFree heart age calculator built on the AHA PREVENT equations (2024): enter blood pressure and cholesterol to see your heart age and 10-year cardiovascular risk.→
• CGM Metrics Calculator: GMI, Time in Range & VariabilityRecoveryFree CGM metrics calculator: GMI, time in range and glucose variability (%CV) from your own readings, using the international consensus definitions.→
• Healthy Lifestyle & Life Expectancy: The EvidenceRecoveryHow five healthy habits related to life expectancy at 50 in the Li 2018 study: 12 to 14 extra years on average with all five. An association, not a prediction.→
• Metabolic Fitness Index: Open, Transparent ScoreRecoveryFree open-methodology Metabolic Fitness Index: HbA1c, fasting glucose and insulin, triglyceride:HDL ratio, waist-to-height and resting heart rate as one transparent 0 to 100 score.→
• Pace of Aging Index: Open Lifestyle-Trajectory ScoreRecoveryFree open-methodology Pace of Aging Index: a transparent 0 to 100 lifestyle-trajectory score from fitness, activity, sleep and habits. Not a biological age.→
• Recovery Readiness Index: Open, Self-Relative ScoreRecoveryFree open-methodology Recovery Readiness Index: a daily 0 to 100 score comparing today's HRV, resting heart rate and sleep to your own baseline.→
• VO2max Calculator: Cooper, Rockport & Heart-Rate MethodsRecoveryFree VO2max calculator using three published field methods: the Cooper 12-minute run, the Rockport 1-mile walk and the Uth heart-rate ratio method.→
• Fitness Age Calculator: How Old Is Your Body, Really?RecoveryFree Fitness Age calculator built on the HUNT study (Nes 2011). Four things you already know, age, waist, resting heart rate and how you train, estimate your VO₂max, rank you against 4,631 adults and give you a fitness age, with the wide error band stated honestly.→
• Calories Burned by Heart Rate CalculatorRecoveryFree calculator for calories burned from average heart rate, using the Keytel 2005 equations (sex, age and weight) for steady-state aerobic exercise.→

Part of the evidence-tiered peptides reference, arithmetic only on values you supply, with an enhanced disclaimer and no advertising.

• Peptide Reconstitution CalculatorPeptidesReconstitution calculator for research and prescribed peptides: concentration, draw volume and U-100 units from your dose. Arithmetic only, no dosing guidance.→

Single-purpose utilities rather than formula calculators — timers, builders and browsers you reach for mid-session.

• Gym tracker

  Create a workout, add exercises and log every set, rep and weight. Routines, history and records, kept on your device.

  Quick tool→

• Gym timers

  Rest, intervals, EMOM and AMRAP, with big digits, countdown beeps and shareable settings.

  Quick tool→

• Cooper test

  Twelve minutes, run as far as you can. Guided countdown, audible cues, and your distance turned into a VO₂max estimate.

  Quick tool→

• Rockport walk test

  One measured mile, walked hard, with your pulse at the line. The gentler route to a VO₂max estimate.

  Quick tool→

• Breath coach

  Box, 4-7-8 or coherent breathing with a pacing orb. Two calm minutes.

  Quick tool→

• Muscle map

  Tap a muscle, see every exercise in the library that trains it.

  Quick tool→

• Food diary

  Log what you eat against your calorie target. Scan a barcode, and every number says where it came from.

  Quick tool→

• Plate builder

  Stack real foods onto a plate and watch protein and calories add up.

  Quick tool→

• Supplement explorer

  Every supplement we cover, laid out by evidence tier. Receipts included.

  Quick tool→