Free fitness tools

Free strength calculator: enter your bodyweight and a set of bench press, squat, deadlift, overhead press or barbell row to see your 1RM, strength level and how you compare to other lifters.

Calculate your one-rep max (1RM) from any set of 1–10 reps, plus a table of training weights for every rep range. Free, works in kg and lb.

How much should you lift for your bodyweight? Standards from Beginner to Elite for the bench press, squat, deadlift, overhead press and barbell row.

Free calorie calculator: find your BMR and TDEE with the Mifflin-St Jeor formula and get daily calorie targets to lose, maintain or gain weight. Metric and imperial.

Free protein calculator: find how many grams of protein you need per day to build muscle, lose fat or stay healthy, based on your bodyweight and goal. Metric and imperial.

Free BMI calculator for adults: find your body mass index, your WHO weight category and the healthy weight range for your height. Metric and imperial units.

Free body fat percentage calculator using the US Navy tape-measure method: enter height, waist, neck (and hips for women) to estimate body fat, fat mass and lean mass.

Free workout plans for the gym, home and outdoors: push pull legs, full body, 5×5 strength, dumbbell, kettlebell, HIIT and more — with a weekly schedule, sets and reps. Start any plan in one tap.