Free tools
No-signup fitness calculators
Quick, opinionated calculators we use in our own coaching practice. Each one ends with a shortlist of trainers who fit the result.
TDEE & macro calculator
Maintenance calories + protein/carbs/fat split for your goal.
BMI calculator
Quick body-mass-index check with context on what it does and doesn't tell you.
Body fat % (Navy method)
Tape measure only. Within ~3% of DEXA for most adults.
Protein calculator
Daily protein range for your bodyweight and goal.
Calorie deficit planner
Target weight + deadline → sustainable daily target. Flags aggressive plans.
Workout split recommender
Pick days/week + level → an evidence-based split coaches actually program.
One-rep max calculator
Brzycki, Epley, Lander, O'Conner, Lombardi — all five at once.
Coach match quiz
4 questions → a shortlist of trainers that fit your goal and budget.