Dial in training and nutrition with the standard formulas. Estimate calories with TDEE, split your macros, find heart rate zones, calculate a one rep max, plan a running pace, and check body composition metrics. These are informational tools, free and private, with nothing uploaded to a server. All 46 tools below are free, run in your browser, and need no sign-up.
Free macro split calculator. Turn your daily calorie target into protein, carb, and fat grams using a percentage split you choose, all in your browser.
Free daily protein intake calculator. Estimate grams of protein per day from your body weight and activity goal, worked out instantly in your browser.
Free calorie deficit calculator. Enter maintenance calories and a target loss rate to see your daily deficit and adjusted intake, computed in your browser.
Free max heart rate calculator. Estimate your maximum heart rate from age using two proven formulas, side by side, all in your browser.
Free target heart rate zone calculator. Get Karvonen training zones from your age and resting heart rate, calculated instantly in your browser.
Free waist to hip ratio calculator. Divide waist by hip measurement and see the WHO health category by sex, computed instantly in your browser.
Free waist to height ratio calculator. Divide waist by height and see the healthy range guideline, worked out instantly in your browser.
Free lean body mass calculator. Estimate lean mass and fat mass from weight and body fat, or the Boer formula, all in your browser.
Free ponderal index calculator. Compute the corpulence index using weight divided by height cubed, worked out instantly in your browser.
Free body surface area calculator. Estimate BSA in square metres using the Mosteller and Du Bois formulas, side by side, in your browser.
Free running pace to speed converter. Turn minutes per kilometre or mile into km/h and mph, and back again, instantly in your browser.
Free race time predictor. Estimate your finish time at a new distance from a recent race using the Riegel formula, computed in your browser.
Free one rep max calculator with four formulas. Estimate your 1RM from weight and reps using Epley, Brzycki, Lombardi, and Lander in your browser.
Free steps to distance calculator. Convert your step count into kilometres and miles using your height or a custom stride, in your browser.
Free blood alcohol content estimator. Approximate BAC from drinks, weight, sex, and time using the Widmark formula, all in your browser.
Free VO2 max estimator. Approximate your aerobic fitness from a one mile walk test or resting heart rate, calculated in your browser.
Free smoking cost calculator. See how much cigarettes cost you per week, month, year, and decade based on packs and price, in your browser.
Free sleep debt calculator. Compare your recent sleep against a nightly goal to see your accumulated sleep debt for the week, in your browser.
Free ovulation window calculator. Estimate your fertile window and likely ovulation day from your last period and cycle length, in your browser.
Free calories to kilojoules converter. Switch between food calories and kilojoules instantly, both directions, all in your browser.
Free pregnancy week calculator. Find your current gestational week, trimester, and days remaining from your last period, in your browser.
Free BMI Prime calculator. See your BMI as a ratio to the upper healthy limit of 25, with category, computed instantly in your browser.
Free reps per minute calculator. Turn a total rep goal and time limit into a pace, sets, and rest plan for pushups or any exercise, in your browser.
Free water intake calculator in ounces. Estimate daily fluid needs from body weight and activity, shown in ounces, cups, and litres, in your browser.
Free golf handicap index calculator. Enter your recent score differentials and get your handicap index using the World Handicap System average method.
Free golf score differential calculator. Turn an adjusted gross score, course rating and slope into a WHS differential in one click.
Free ten pin bowling score calculator. Enter your rolls frame by frame and get a running score with correct strike and spare bonuses.
Free baseball ERA calculator. Enter earned runs and innings pitched to get a pitcher earned run average using the standard nine inning formula.
Free baseball batting average calculator. Divide hits by at bats to get a three digit average, plus a quick read on where it ranks.
Free slugging percentage calculator. Enter singles, doubles, triples and home runs against at bats to get SLG and total bases.
Free OBP calculator for baseball. Enter hits, walks, hit by pitch and plate appearances to get on base percentage the correct way.
Free baseball OPS calculator. Add on base percentage and slugging percentage to get OPS, the popular all in one offensive rating.
Free NFL passer rating calculator. Enter completions, attempts, yards, touchdowns and interceptions for the official quarterback rating.
Free fantasy football points calculator. Enter yards, touchdowns and turnovers to score a player in standard, half PPR or full PPR.
Free basketball shooting calculator. Get field goal, three point, free throw, effective and true shooting percentages from your makes and attempts.
Free points per game calculator. Divide total points by games played to get a per game scoring average for any sport, plus a season projection.
Free Wilks calculator for powerlifting. Enter bodyweight and total lifted to get a Wilks score that compares strength across weight classes.
Free DOTS score calculator for powerlifting. Enter bodyweight and total to get a DOTS coefficient score, the modern replacement for Wilks.
Free barbell plate calculator. Enter a target weight and bar weight to see exactly which plates to load on each side of the bar.
Free darts checkout calculator. Enter your remaining score in 501 and see a valid three dart finish that ends correctly on a double.
Free cycling power to weight calculator. Divide your FTP by body weight to get watts per kilogram and see your rider category.
Free swimming pace calculator. Enter a swim time and distance to get your pace per 100 meters or 100 yards plus average speed.
Free 40 yard dash speed calculator. Convert a forty time into average miles per hour and kilometers per hour to see your sprint speed.
Free vertical jump power calculator using the Sayers formula. Enter jump height and body weight to estimate peak leg power in watts.
Free marathon split calculator. Enter a goal finish time to get even and negative split pacing for every 5K and the half marathon mark.
Free race split time calculator. Enter a target finish time and race distance to get an even pace and the clock time at every split.
Yes. Every tool in this toolkit is completely free, with no sign-up and no usage limits.
Yes. They run in any modern web browser on phone, tablet or desktop, with nothing to install.
Yes. These tools run entirely in your browser, so nothing you enter is uploaded to a server.