Free fitness calculators

Transparent formulas, honest estimates. The same maths runs inside the app — which then learns from your real data.

• Macro calculator

  Calories and macros for fat loss, maintenance or muscle gain, built from the same engine as the app.

• One rep max (1RM) calculator

  Estimate your 1RM from any set and get a rep-max table for programming.

• Progressive overload calculator

  Enter your last session and get your next weight using double progression — the same rule the app uses.

• Barbell plate calculator

  Which plates to put on each side of the bar for any target weight.

• Protein per meal calculator for over-40s

  Older muscle responds best to bigger protein doses per meal. Get your per-meal and daily target from your weight, age and meals.

• Strength training plan for women

  Pick your days and equipment and get a balanced starter plan — sets, reps and the rule for when to add weight.

• TDEE & maintenance calorie calculator

  Estimate your maintenance calories with the Mifflin-St Jeor formula, then see how adaptive tracking refines it from your real weight trend.

• Calorie deficit calculator

  Choose a sustainable rate of loss and get calorie, protein, fat and carb targets with safety floors built in.

• Protein calculator

  Daily protein targets by goal and bodyweight, from 1.6 to 2.2 g/kg, split across your meals.

• How long to reach your goal weight

  A realistic week-by-week projection to your goal weight at a sustainable rate.

• How long until your abs show?

  Estimate your body fat from a tape measure, see the weight where abs usually show, and get an honest week-by-week timeline.

• Cut planner with diet breaks

  Plan a cut from your body fat to a target: the weight you finish at, how many weeks it takes, and where 2-week maintenance breaks fit.

• Is your workout time enough to build muscle?

  Enter the minutes you actually have. See how many hard sets fit, how that compares to the evidence on weekly volume, and how to close the gap.

• Where strength training fits in your running week

  Mark your easy, hard and long runs. Get the days to lift — never before a key run — adjusted for base, build, peak and race week.