Fitness Tools
All tools run entirely in your browser. No data is uploaded to our servers.
Fitness Level Quiz
Discover your true fitness level in 2 minutes. Get a personalized score out of 100, training plan recommendation, and daily calorie/macro targets.
Take the Quiz →One-Rep Max Calculator
Calculate your estimated one-rep max for any lift based on the weight and reps you can perform. Uses the Epley formula.
Calculate 1RM →TDEE Calculator
Calculate your Total Daily Energy Expenditure and get personalized macronutrient recommendations based on your goals.
Calculate TDEE →BMI Calculator
Calculate your Body Mass Index and see which category you fall into. Quick health reference for adults.
Calculate BMI →Protein Calculator
How much protein do you need? Get personalized daily protein targets based on weight, activity level, and goals.
Calculate Protein →Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy circumference method. Requires only a tape measure.
Calculate Body Fat →Sleep Calculator
Find the best bedtime or wake-up time based on 90-minute sleep cycles. Wake up refreshed between cycles.
Optimize Sleep →Water Intake Tracker
Track your daily water intake with visual progress ring, personalized goals based on weight and activity, and 7-day history chart.
Track Water →Exercise Library
Search 50+ exercises with detailed form tips, common mistakes to avoid, and equipment needed for each.
Browse Exercises →Strength Standards
Compare your bench, squat, deadlift, OHP, and row against bodyweight-based strength levels from beginner to elite.
Check Your Level →Training Programs
Follow proven programs: Starting Strength, StrongLifts 5x5, PPL, and advanced bodybuilding splits (Gold).
View Programs →Fitness Challenges
30-day push-up, squat, plank, and pull-up challenges with daily check-ins and streak tracking.
Start a Challenge →Habit Tracker
Track daily wellness habits with streaks and weekly consistency. Meditation, reading, stretching, and more.
Build Habits →Visual Body Fat Estimator
Compare your physique against reference descriptions for men and women, then confirm with Navy method measurements.
Estimate Body Fat →Progress Photo Timeline
Store your progress photos in your browser and view them in a timeline. Track your visual transformation over weeks and months.
View Timeline →Measurement Log
Log your body measurements (waist, chest, arms, thighs) and view trend charts to track changes over time.
Log Measurements →Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level. Get deficit and surplus targets for your goals.
Calculate Calories →Macro Calculator
Get personalized protein, carbohydrate, and fat targets based on your calorie goals. Adjusts for cutting, maintaining, or bulking.
Calculate Macros →Ideal Weight Calculator
Estimate your ideal body weight based on height, sex, and frame size using the Devine, Miller, Hamwi, and Robinson formulas.
Calculate Ideal Weight →Workout Log
Log your exercises, sets, reps, and weights. Track your training progress over time. All data stays in your browser.
Log Workout →