Free Tools

Fitness calculators

Quick estimates to guide your training and nutrition. For a plan built around you, book a consultation.

Calorie & Macro Calculator

Estimate your daily calories and a starting macro split for your goal (Mifflin-St Jeor).

Sex

Age

Height

Weight

Activity level

Goal

A quick body-mass-index estimate from your height and weight.

Height

Weight

Estimate your one-rep max from a set you can do. Best with 1–12 reps.

Weight lifted

Reps performed

These are general estimates. Your custom plan is built around your goals, lifestyle and latest blood work — let's find what actually works for you.