All Performance Tools
Search every strength, running, and body composition calculator built for lifters and runners.
Featured Calculators
The tools people use most — deep, multi-formula, and built to give you a clear next step.
TDEE
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
Open →Macros
Convert calorie targets into protein, carbs, and fat grams for your goal.
Open →Calorie Deficit
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Open →Body Recomp
Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.
Open →1RM
Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.
Open →Body Fat %
Estimate body fat percentage using the U.S. Navy circumference method.
Open →Protein Intake
Get daily protein targets based on training level and goal.
Open →Fasting Planner
Plan protocol-based eating and fasting windows with a 24-hour timeline and 5:2 day picker.
Open →Nutrition
TDEE
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
Open →BMR
Estimate basal metabolic rate and maintenance calories using Mifflin-St Jeor assumptions.
Open →Macros
Convert calorie targets into protein, carbs, and fat grams for your goal.
Open →Protein Intake
Get daily protein targets based on training level and goal.
Open →Water Intake
Calculate daily water intake based on weight, activity level, and climate.
Open →Fasting Planner
Plan protocol-based eating and fasting windows with a 24-hour timeline and 5:2 day picker.
Open →Creatine Intake
Estimate creatine maintenance and loading doses from body weight and training frequency.
Open →Food to Exercise
See how long you need to exercise to burn off any food, personalized by bodyweight.
Open →Macro Cycling
Calculate different macros for training days and rest days with carb cycling for recomp, lean bulk, or cut goals.
Open →Hybrid Macros
Get protein, carb, and fat targets for athletes who run + lift, with training-day vs rest-day split.
Open →Strength
Progressive Overload
Project lifting progression with weekly overload and planned deload cycles.
Open →1RM
Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.
Open →Strength Standards
Rank your lifts from Beginner to Elite based on bodyweight ratios.
Open →DOTS/Wilks
DOTS & Wilks score calculator: compare powerlifting strength across weight classes with IPF DOTS and Wilks-2020 coefficients.
Open →Workout Volume
Calculate total training volume and compare against optimal ranges per muscle group.
Open →Plate Loader
Calculate which weight plates to load on each side of a barbell to hit your target weight in kg or lbs.
Open →DOTS/Wilks/GL
Compare DOTS, Wilks, and Goodlift scores side by side to see which system rates your powerlifting total highest.
Open →RPE Converter
Convert RPE and reps to percentage of 1RM with a full interactive RPE chart based on the Tuchscherer table.
Open →Strength Percentile
Find out where your squat, bench, deadlift, or OHP ranks against other lifters by bodyweight and sex.
Open →Meet Attempts
Plan powerlifting meet attempts with opener, second, and third attempt suggestions based on 1RM and confidence.
Open →5/3/1
Generate a 4-week Wendler 5/3/1 cycle from squat, bench, deadlift, and overhead-press 1RMs.
Open →Smolov/Sheiko/Texas
Generate full Smolov base, Sheiko #29, or Texas Method cycles from a single 1RM input.
Open →VBT 1RM
Estimate one-rep max from concentric bar velocity using published load-velocity profiles.
Open →Cardio
Running Pace
Calculate pace per km and mile and project race finish times from one run.
Open →VO₂ Max
Estimate aerobic capacity with the Cooper 12-minute run or Rockport 1-mile walk field tests.
Open →Walking Calories
Estimate calories burned from walking using speed, duration, body weight, and incline.
Open →Calories Burned
Estimate exercise calorie burn from body weight, duration, MET intensity, and incline.
Open →RHR
Assess cardiovascular fitness from your resting heart rate — classification, cardio age, and improvement targets.
Open →Swim Pace
Calculate swim pace, total time, or distance with SWOLF and effort-zone context.
Open →Run Training Paces
Get personalized Easy, Tempo, Threshold, Interval, and Speed training paces from a recent race time using the Daniels VDOT method.
Open →Race Predictor
Race Time predictor: predict finish times across 5K, 10K, half marathon, and marathon from any known race result using Riegel's formula.
Open →FTP Zones
Calculate your 7 Coggan power training zones from FTP or a 20-minute test result with W/kg ratio.
Open →Treadmill Pace
Convert treadmill speed to running pace with incline-adjusted flat equivalent, projected race times, and calorie estimates.
Open →Zone 2 HR
Calculate your Zone 2 heart rate with Maffetone, Karvonen, % Max HR, and lactate threshold methods compared side by side.
Open →Marathon Pace+Elev
Convert a target marathon time on a hilly course into the flat-equivalent pace you actually need.
Open →Marathon Hydration
Compute marathon sweat rate, fluid intake, and sodium replacement plan from a single training session.
Open →Body Composition
BMI
Calculate BMI quickly with a plain-language range explanation and limitations.
Open →Body Fat %
Estimate body fat percentage using the U.S. Navy circumference method.
Open →Ideal Weight
Compare Devine, Robinson, Miller, and Hamwi formulas as a realistic range.
Open →Waist-to-Hip Ratio
Calculate waist-to-hip ratio and assess body composition using WHO guidelines.
Open →FFMI
Calculate Fat-Free Mass Index to gauge muscularity and compare against natural benchmarks.
Open →LBM
Estimate lean body mass using Boer, James, and Hume formulas from height and weight.
Open →Flex Score
Estimate your flexibility percentile and rating from a sit-and-reach test score, adjusted for age and sex.
Open →Muscle Potential
Estimate your natural muscular potential with the Casey Butt model and see how close you are to your genetic limit.
Open →Female Athlete
Apply female-specific corrections to FFMI, Mifflin-St Jeor BMR, max heart rate, and body-fat estimation.
Open →Recovery
Heart Rate Zones
Calculate personalized training zones with the Karvonen method.
Open →Sleep
Calculate optimal bed and wake times based on 90-minute sleep cycles.
Open →Sweat Rate
Calculate your personal sweat rate from pre/post-exercise weigh-ins and estimate fluid and sodium losses using ACSM guidelines.
Open →Sleep Debt
Track 7 nights of sleep to calculate accumulated sleep debt with a recovery timeline and quality assessment.
Open →HRV Deload
Decide whether to deload from 7 days of HRV vs 30-day baseline using the Plews 2014 method.
Open →Planning
Calorie Deficit
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Open →Body Recomp
Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.
Open →Hybrid Planner
Hybrid training planner: build a weekly schedule that balances running and lifting with interference warnings and recovery guidance.
Open →Interference
Estimate strength, hypertrophy, and power gain attenuation from running while lifting (Wilson 2012).
Open →Detraining
Estimate 1RM loss across a layoff using the Mujika & Padilla detraining model.
Open →Junk Volume
Junk volume detector: paste a multi-week CSV training log and identify sets that don't drive strength or hypertrophy.
Open →Race Taper
Build a race-week taper using the Bosquet 2007 meta-analysis with distance-aware depth and weekly plan.
Open →