Free Fitness Tools

Science-backed calculators to help you train smarter. No sign-up required.

1RM CalculatorEstimate your one rep max using three proven formulas with a full NSCA training load chart.

Calorie CalculatorFind how much to eat to lose fat, maintain, or build muscle with aggressiveness guidance.

Macro CalculatorCalculate your daily calories and macros based on your body stats, activity level, and goal.

BMR CalculatorFind your Basal Metabolic Rate — how many calories your body burns at complete rest.

Body Fat CalculatorEstimate your body fat percentage using the U.S. Navy method with simple measurements.

Plate CalculatorSee exactly which plates to load on each side of the barbell for any target weight.

Wilks & DOTS CalculatorCompare powerlifting strength across weight classes with Wilks and DOTS scores.

Why Use Fitness Calculators?

Training without data is guessing. Whether you are starting your first strength program or preparing for a powerlifting meet, accurate numbers for your one rep max, daily calories, macronutrient split, and plate loading remove the guesswork and let you focus on the work.

Every calculator on this page is free, requires no sign-up, and uses peer-reviewed formulas trusted by strength coaches, sports dietitians, and exercise scientists worldwide. Your inputs persist between tools so you can switch between calculators without re-entering your stats.

Use the 1RM Calculator to estimate your max and program percentage-based training. Calorie, Macro, and BMR Calculators work together to give you a full nutrition plan based on the Mifflin-St Jeor equation. The Body Fat Calculator estimates your body composition using the Navy method. The Plate Calculator saves you mental math between sets. And the Wilks & DOTS Calculator lets powerlifters compare strength across weight classes.