Free Tools to Optimize Your Training & Nutrition
Whether you are calculating exact working weights or designing a weekly workout schedule, evidence-based tools eliminate guesswork. Our suite of free fitness calculators uses scientifically validated formulas to help you track progress, set target calories, and build custom training plans.
1. Workout Programming & Split Design
Choosing the right routine depends on your weekly schedule, experience, and goals. Use our Free Workout Plan Generator to create an instant weekly routine with exact sets, reps, and exercise progressions. If you are unsure which weekly schedule fits your lifestyle best, take our 1-minute Workout Split Quiz or read our in-depth guide on workout splits explained.
2. Strength & One Rep Max Estimation
Testing a true 1RM carries real injury risk. Our One Rep Max Calculator averages the Epley and Brzycki equations to accurately predict your maximum single-rep strength from submaximal sets, providing exact percentage-based training weights for strength (80-90%) and hypertrophy (65-80%).
3. Calorie & Nutrition Optimization
Muscle growth and fat loss benefit from a repeatable nutrition plan. Start with our nutrition planning hub, calculate Total Daily Energy Expenditure with the TDEE & Calorie Calculator, then set daily targets with the Macro Calculator.