Free forever
Free fitness & nutrition tools
Every calculator and planner on the site, all free and no signup required.
- calculators
- 15
- calculators
- exercises
- 110
- exercises
- recipes
- 35
- recipes
Meal Plan Generator
Complete meal plan with swaps that keep your macros.
Workout Plan Generator
A weekly split built around your time and equipment.
Nutrition
Nutrition calculators
Calorie CalculatorDaily calories to lose, maintain or gain weight.TDEE CalculatorYour maintenance calories and BMR.Macro CalculatorProtein, carbs and fat in grams per day.Protein CalculatorDaily protein target for your goal.BMI CalculatorBody Mass Index and healthy weight range.Ideal Weight CalculatorClassic ideal-weight formulas + healthy range.Calorie Deficit CalculatorDaily calories and timeline to your goal weight.Calorie Surplus CalculatorCalories for a lean muscle-building phase.Water Intake CalculatorDaily water based on weight and exercise.
Workouts
Training calculators
One Rep Max CalculatorEstimate your 1RM and training loads.Bench Press CalculatorBench 1RM and strength level.Squat CalculatorSquat 1RM and strength level.Deadlift CalculatorDeadlift 1RM and strength level.Training Volume CalculatorCheck weekly sets per muscle.Plate CalculatorWhich plates go on each side of the bar.