// Tools
Free Fitness Calculators & Training Tools
Evidence-based calorie, macro, and training calculators built on peer-reviewed science. Free tools for home gym athletes.
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Body Composition
BMI Calculator
Calculate your BMI instantly (WHO formula). Includes muscle mass guidance — if you're muscular or athletic, BMI can misclassify your body composition. Evidence-based.
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Nutrition
Body Transformation Predictor
Predict how long your body transformation will take. Enter your current stats and calorie deficit to get a personalised week-by-week milestone timeline.
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Nutrition
Calorie Deficit Calculator
Calculate your personalised calorie deficit using the Mifflin-St Jeor equation. Enter your stats, get your TDEE and safe daily fat-loss target in seconds.
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Training
Glucose Workout Finder
Check your blood glucose before training and get evidence-based guidance on whether your reading is in a safe range to start exercise, based on published ADA thresholds.
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Nutrition
Intermittent Fasting Calculator
Calculate your 16:8, 18:6 or OMAD intermittent fasting eating window. Evidence-based protocol comparison with honest summaries from published RCT data.
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Body Composition
Lean Body Mass Calculator
Calculate your lean body mass using three validated formulas — Boer, James, and Hume. Enter weight, height, and sex for an evidence-based LBM estimate.
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Nutrition
Nutrition Label Reader
Enter values from any nutrition label to get a full macro breakdown, protein density score, sugar ratio, sodium check, and traffic-light quality summary.
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Training
One Rep Max Calculator
Estimate your one rep max from any set of 1–10 reps with the Epley formula, then plan double progression for the dumbbells you actually have. Free, no sign-up.
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Nutrition
Protein Intake Calculator
Calculate your daily protein target based on your goal and bodyweight. Evidence-based ranges from ISSN research. Free protein intake calculator.
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Nutrition
Protein Tracker
Free protein tracker: log foods with USDA values, see the grams left to your daily target and keep 30 days of history on your device, with no account.
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Nutrition
TDEE Calculator
Calculate your Total Daily Energy Expenditure with Mifflin-St Jeor and Harris-Benedict. Get your maintenance calories and goal-based targets.
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Training
Workout Calorie Burn Calculator
Calculate calories burned during exercise using the Ainsworth MET Compendium. Compare 8 exercise types — running, cycling, HIIT, swimming, and more — by calorie burn for your weight and duration.
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