Tools

Quick Tools & Calculators to go along with the exercises.

2,450 kcal

Nutrition · Maintenance calories

Estimate your Total Daily Energy Expenditure and see calorie targets for maintenance, weight loss, or weight gain. Supports both metric and US units.

150P200C67F

Nutrition · Protein, carbs, fat

Turn a daily calorie target into grams of protein, carbs, and fat. Balanced, high-protein, low-carb, low-fat, or your own custom split.

18 weeks

−9 kg

Nutrition · Goal date

See when you'd reach your goal weight at a given pace, or what pace a target date needs, with the daily calories each plan takes.

22.9 BMI

Health · Body mass index

Calculate your Body Mass Index from height and weight and see which category it falls into. Supports both metric and US units.

17.2 % body fat

Body composition · Tape measure

Estimate body fat percentage with the U.S. Navy tape-measure method, and see your fat mass, lean mass, and category. Supports metric and US units.

Training · Karvonen method

Work out your five training heart rate zones from your resting and max heart rate, using the Karvonen heart rate reserve formula.

5:30 /km

Training · Pace, time, distance

Calculate pace, finish time, or distance from the other two, in km or miles, with speed and an even-split table. Presets for 5K to marathon.

Strength · Bar loading

See exactly which plates to load on each side of the bar for any target weight, in kg or lb, using only the plates your gym has.