Calculators & Self-Assessment
Eight tools for tracking the metrics that actually matter. Mobile-friendly. No sign-up.
Eight tools for tracking the metrics that actually matter. Mobile-friendly. No sign-up. Your data stays in your browser.
BMI
Body Mass Index — a starting baseline. Includes context for athletes and edge cases.
Calorie targetTDEE
Total Daily Energy Expenditure with cut, maintain, and lean-bulk variants.
FoundationBMR
Mifflin-St Jeor and Harris-Benedict side-by-side. The number under everything else.
NutritionMacros
Protein, carbs, fat for cut, maintenance, lean bulk, or ketogenic targets.
CardiovascularHeart Rate Zones
Karvonen-method zones using heart rate reserve. Better than 220-minus-age.
Strength1RM Estimator
Three formulas (Epley, Brzycki, Lombardi) averaged for a defensible target.
CompositionBody Fat %
Jackson-Pollock 7-site caliper estimation. Tracks change month-over-month.
HydrationSweat Rate
Hourly sweat loss from pre/post weights. Plan hydration for long sessions.