Free tools

Useful numbers, without the clutter.

Quick calculators for nutrition, body composition, workout volume, and strength progression. Pick one and get straight to the estimate.

Lean Bulk / Cut Calorie Target Calculator

Estimate a daily calorie target, surplus or deficit, and protein range for a bulk, cut, or recomp.

Find a practical daily protein target, per-meal split, and useful range for your current goal.

Calculate session volume by exercise and, when provided, by muscle group.

Estimate fat mass, lean mass, and target weight if lean mass is preserved.

Compare previous and current session volume plus estimated 1RM change.