Tools
Every tool here is fully built, evidence-based, and free to use. We add new ones slowly, on purpose.
One-Rep Max Calculator
Estimate your true one-rep max from any set, with a confidence range and a full percentage-based training table.
Running Pace Calculator
Solve pace, time, or distance from any two, see even splits, and predict your finish time at other race distances using Riegel's formula.
Calorie & Macro Calculator
Estimate your daily calorie target and a protein/fat/carb split from multiple published formulas, with an honest range instead of one falsely precise number.
Body Fat Percentage Calculator
Estimate your body fat percentage from a tape measure using the U.S. Navy circumference method, with an honest accuracy margin and a fat mass / lean mass breakdown.
Training Style Finder
Not sure what kind of training actually fits you? Answer 4 questions to find out which of 8 disciplines — from powerlifting-style to CrossFit-style to power & speed training — suits your goal and equipment.
Training Split Finder
Find the training split that actually fits your goal, experience, and how many days a week you can train — Full Body, Upper/Lower, or Push/Pull/Legs, with the reasoning shown.
Quick Workout Generator
Pick a goal, your equipment, a focus area, and how much time you have — get a balanced session built from real exercise-selection rules, not a random shuffle.
Training Load Ratio (ACWR) Calculator
Check whether your recent training load has spiked relative to your 4-week baseline, using the acute:chronic workload ratio method from sports science.