Tools

Calculators

No account required. Results are estimates. Use one tool, then the next.

• fat loss

  Weight loss timeline

  Estimate a week and date range to reach a goal weight using conservative weekly rates — not a promised deadline.

• fat loss

  Calorie deficit

  Estimate maintenance with Mifflin-St Jeor, then compare 10–25% deficit scenarios. Default is 15%.

• muscle

  Protein

  Get a daily protein range and a practical middle target, then split it across your meals.

• muscle

  Bulk / cut / recomp

  Answer a few questions and get a path to consider — cut, lean gain, or recomp — with a clear next tool.

• strength

  1RM

  Estimate a one-rep max from a 1–10 rep set using three formulas. The headline number is the median.