Fitness Tools
All tools run entirely in your browser. No data is uploaded to our servers. No accounts needed for the calculators.
Fitness Level Quiz
Discover your true fitness level in 2 minutes. Get a personalized score out of 100, training plan recommendation, and daily calorie/macro targets.
Take the Quiz →One-Rep Max Calculator
Calculate your estimated one-rep max for any lift based on the weight and reps you can perform. Uses the Epley formula.
Calculate 1RM →TDEE Calculator
Calculate your Total Daily Energy Expenditure and get personalized macronutrient recommendations based on your goals.
Calculate TDEE →BMI Calculator
Calculate your Body Mass Index and see which category you fall into. Quick health reference for adults.
Calculate BMI →Protein Calculator
How much protein do you need? Get personalized daily protein targets based on weight, activity level, and goals.
Calculate Protein →Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy circumference method. Requires only a tape measure.
Calculate Body Fat →Sleep Calculator
Find the best bedtime or wake-up time based on 90-minute sleep cycles. Wake up refreshed between cycles.
Optimize Sleep →Water Intake Tracker
Track your daily water intake with visual progress ring, personalized goals based on weight and activity, and 7-day history chart.
Track Water →Exercise Library
Search 50+ exercises with detailed form tips, common mistakes to avoid, and equipment needed for each.
Browse Exercises →Strength Standards
Compare your bench, squat, deadlift, OHP, and row against bodyweight-based strength levels from beginner to elite.
Check Your Level →Training Programs
Follow proven programs: Starting Strength, StrongLifts 5x5, PPL, and advanced bodybuilding splits (Gold).
View Programs →Fitness Challenges
30-day push-up, squat, plank, and pull-up challenges with daily check-ins and streak tracking.
Start a Challenge →Habit Tracker
Track daily wellness habits with streaks and weekly consistency. Meditation, reading, stretching, and more.
Build Habits →Visual Body Fat Estimator
Compare your physique against reference descriptions for men and women, then confirm with Navy method measurements.
Estimate Body Fat →Progress Photo Timeline
Store your progress photos in your browser and view them in a timeline. Track your visual transformation over weeks and months.
View Timeline →Measurement Log
Log your body measurements (waist, chest, arms, thighs) and view trend charts to track changes over time.
Log Measurements →Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level. Get deficit and surplus targets for your goals.
Calculate Calories →Macro Calculator
Get personalized protein, carbohydrate, and fat targets based on your calorie goals. Adjusts for cutting, maintaining, or bulking.
Calculate Macros →Ideal Weight Calculator
Estimate your ideal body weight based on height, sex, and frame size using the Devine, Miller, Hamwi, and Robinson formulas.
Calculate Ideal Weight →Height & Weight Chart
Reference height-weight tables for men and women. See healthy weight ranges by height at a glance.
View Chart →Workout Log
Log your exercises, sets, reps, and weights. Track your training progress over time. All data stays in your browser.
Log Workout →