Free Fitness Calculators
Five free, no-signup tools built on the same evidence-based formulas coaches use. Start with your calories, set your protein, then train with intent — no gimmicks, no email gate.
TDEE Calculator
Your total daily calorie burn — the starting point for any bulk, cut, or recomp plan.
Calculate your TDEE →Protein Calculator
Your daily protein target by body weight and goal, plus how many shakes that actually is.
Get your protein target →Macro Calculator
Split your calories into protein, carbs, and fat for building, cutting, or maintaining.
Set your macros →One-Rep Max Calculator
Estimate your 1RM from any hard set and get the training percentages for your next block.
Estimate your 1RM →Body Fat Calculator
The U.S. Navy tape-measure method — track your body composition with zero equipment.
Estimate body fat →Stack Finder Quiz
4 questions, 60 seconds — get a supplement stack matched to your goal and caffeine tolerance.
Find your stack →Numbers set, plan in hand? The training and nutrition guides on our blog show you how to use them — honestly, without the hype. Family-run since 2003.