Free tools

Free Fitness Calculators for Lifters

Simple calculators for calories, protein, workout volume, body composition, and strength progression. Each tool gives you a fast estimate you can use before you start tracking the full trend in WOLF.

Calories & Macros

Pick a calculator, run the numbers, then use the result as a starting point for your next training phase.

Calories & Macros

Lean Bulk / Cut Calorie Target Calculator

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

Calories & Macros

Protein Target Calculator

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

Training

Pick a calculator, run the numbers, then use the result as a starting point for your next training phase.

Training

Workout Volume Calculator

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

Training

Strength Progression Checker

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

Body Composition

Pick a calculator, run the numbers, then use the result as a starting point for your next training phase.

Body Composition

Body Recomposition Calculator

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