FREE TOOLS.
SMARTER MOVES.
Six simple calculators, plus free weekly planning and progress tools. No membership. No confusing spreadsheets. Choose what you need and get straight to it.
CALORIE &
MACRO LAB.
Estimate the energy your body may need, then turn that number into a simple daily protein, fat and carbohydrate target.
YOUR STARTING NUMBERS
Method: Mifflin–St Jeor BMR, activity multiplier, then goal adjustment. Protein set near 2.0 g/kg for muscle gain or weight loss, 1.6 g/kg for maintenance; fat near 0.8 g/kg and remaining energy from carbs. These are illustrative targets, not prescriptions.
PROTEIN.
MADE SIMPLE.
Get a practical daily protein range and a quick way to divide it across meals.
DAILY PROTEIN TARGET
Ranges are general for healthy adults. Anyone with a condition requiring a protein-modified diet should seek clinician or dietitian guidance.
YOUR NEXT
STRENGTH MARK.
Use a challenging working set to estimate your one-rep max without actually attempting a maximal lift.
1RM ESTIMATOR
For free weights, machine-assisted lifts and individual exercises, estimates may differ; use consistent equipment when comparing progress.
NO MORE
PLATE MATH.
Enter your total target weight, select your bar and see the plates needed on each side.
LOAD YOUR BARBELL
Shows the closest achievable total at or below your target using a standard plate set; results may differ from plates at your gym.
YOUR WEEK.
YOUR SPLIT.
Pick how often you can train. Get a clear sample weekly outline to bring to the gym, including sets and rep ranges.
BUILD YOUR WEEK
Try to leave recovery time between hard sessions for the same muscle groups. Reduce volume or ask a qualified coach for help with persistent pain.
YOUR DESI
MACRO LAB.
Mix common foods like roti, dal, rice, paneer, chicken or yogurt. Change servings and see a running estimate of calories and macros.
BUILD A MEAL
Calculations stay in this browser, with no signup.
PUT THESE
NUMBERS TO WORK.
Make a schedule, budget a grocery trip and track what really changes.