Evidence-Based Fitness Calculators

Professional tools for intermediate and advanced athletes. Built on peer-reviewed research and trusted methodologies.

Calculate daily calorie needs and optimal macronutrient ratios

Find your theoretical maximum strength from submaximal lifts

Estimate body fat using the Navy circumference method

Assess health indicators with BMI and Waist-to-Height Ratio

Determine optimal daily protein based on your goals

Get evidence-based training split recommendations

Convert perceived exertion to percentage of 1RM

Calculate daily fluid requirements based on activity

Find optimal training zones for cardio work

Track total training tonnage and volume load

Training Programs

Evidence-based program calculators for systematic training progression

Week-by-week strength progression for beginner programs like Starting Strength and StrongLifts

More training program calculators coming soon! Check back regularly for updates.

All formulas backed by peer-reviewed research and trusted methodologies

Optimized for use anywhere - at the gym, at home, or on the go

Instant calculations with no server round-trips or loading delays