Free tools
TRAIN SMARTER
Free calculators and tools to plan your training and nutrition. Use them to get a baseline, then let's build a real plan around it.
BMI Calculator
A quick body-mass-index screen from your height and weight.
Fill in your height and weight, then hit Calculate.
Calorie / TDEE Calculator
Estimate your maintenance calories, plus cut and bulk targets.
Fill in your details, then hit Calculate.
One-Rep-Max Estimator
Estimate your 1RM and training percentages from any set.
Enter a weight and reps, then hit Calculate.
Macro Calculator
Turn a calorie target into protein, carbs, and fat in grams.
Enter a calorie target, then hit Calculate.
Body-Type Analyzer
Upload a photo for an instant AI body-type read, or take the quick quiz. Either way you get your somatotype, a training focus, and a suggested program.
AI Photo Scan
Upload a clear, standing photo for an instant AI body-type read. Your photo is sent once for analysis and is not stored by this site.
Prefer not to upload? Take the quick quiz instead.