Free tools
Fitness calculators & quizzes
Five free tools that end in a plan, not a dead end: BMI, calories and macros, one-rep max with a beginner progression, and a readiness score quiz.
All-in-one calculator
BMI, calorie & protein calculator
All three numbers at once: BMI, maintenance and goal calories, daily protein.
BMI
BMI calculator
Age, sex, height and weight in — BMI, band and a beginner plan out.
Calories & macros
Calorie & macro calculator
TDEE, goal calories and protein, carb and fat targets you can eat to.
1RM
1-rep max calculator
Estimate your one-rep max from any set, then get a beginner progression plan.
Readiness quiz
Readiness score quiz
Eight quick questions, a readiness score and the starter program that fits it.
Common questions
Are these fitness calculators free?
Yes. Every tool runs in your browser with no account required, and each result links to a free four-week plan you can start the same day.
Which calculator should I start with?
Start with the readiness quiz if you want to know what to train today, the calorie calculator if nutrition is the bottleneck, and the 1-rep max calculator if you are picking lifting loads.
Want the plan built around your numbers?
The AI coach turns any of these results into a week-by-week plan and adapts it as your readiness changes.
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