Free fitness tools

Fitness Calculators & Tools

Science-backed calculators to help you plan nutrition, training, and recovery — fast, free, and built on the same principles I use with coaching clients.

Protein Calculator

Calculate your daily protein needs based on your goals

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Calorie (TDEE) Calculator

Determine your daily calorie requirements based on activity level

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One-Rep Max Calculator

Estimate your maximum lift capacity for strength training

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Muscle Gain Calculator

Calculate nutrition needs for optimal muscle growth

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Sleep Toolkit

Calculate optimal bedtimes based on sleep cycles

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Meal Plan Generator

Chat with a nutrition coach to build your personalized meal plan

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How Long to Diet?

Calculate your optimal calorie deficit duration

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Strength Standards

Compare your lifts to standards by bodyweight

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Creatine Calculator

Calculate optimal creatine dosage based on bodyweight

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These calculators are educational — for a personalised plan based on your body, training history, and goals, book a discovery call.