Fitness Calculators & Tools
Free science-backed fitness calculators — BMI, TDEE, macros, 1RM, sleep cycles, heart rate zones. Multiple formulas, transparent methodology, no black boxes.
Body Composition
One number doesn't define your health. Four formulas show you why.
Explore tool →BMR & TDEE
Your metabolism isn't a mystery. These formulas decode it.
Explore tool →Body Recomposition
Can you build muscle and lose fat at the same time? Science says: it depends.
Explore tool →Macro Calculator
One macro matters. The other two? Personal preference.
Explore tool →Calorie Deficit Planner
How much to eat to lose weight at your pace — with realistic timelines, not crash diet math.
Explore tool →1RM Calculator
Find your one rep max from any rep range. Works for weighted pull-ups, dips, and barbell lifts.
Explore tool →Strength Standards
Where do your lifts rank? Beginner to elite — for your body weight.
Explore tool →Heart Rate Zones
Find your Zone 2 sweet spot. Optimize fat burn, endurance, and longevity.
Explore tool →Creatine Calculator
Loading phase, maintenance dose, saturation timeline — personalized by your body weight.
Explore tool →Sleep Calculator
Optimize your sleep cycles and find your caffeine cutoff. Because the brand is literally named after the night.
Explore tool →"Ideal" Weight
Here's your number. Now here's why it's mostly meaningless.
Explore tool →