// 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 with the WHO formula. Understand what your result means, its limits, and what to do next. Evidence-based. No gym required.
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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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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
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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