Free Fitness Tools
Quick, free calculators for your training and nutrition. No sign-up needed.
Strength & Lifting
Work out your training load — one-rep max, weekly volume, plate loading, and which muscles each lift hits.
- Interactive Muscle AnatomyClick a muscle to find exercises that train it.
- Barbell Plate CalculatorSee which plates to load on each side for your target weight, color-coded
- One Rep Max CalculatorEstimate your 1RM from a set you already lifted, and see the weight for every rep range
- Weekly Volume CalculatorCount your weekly sets and total volume per muscle, and see how they compare with the recommended range
Cardio & Steps
Turn your steps and workout time into distance and calories burned.
- Calories Burned CalculatorEstimate the calories you burned from your activity, duration, and weight.
- Steps to Miles CalculatorEnter your steps to see the distance in miles and kilometers. We estimate your stride from your height and pace.
- Steps to Calories CalculatorEnter your steps to see how many calories you burned. Add your weight for a more accurate result.
Nutrition & Hydration
Daily protein and water targets based on your body and how much you train.
Body Composition
Estimate your body fat and find the body type your training should account for.