Calculators & Self-Assessment
Twelve tools for tracking the metrics that actually matter. Mobile-friendly. No sign-up.
Twelve 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.
ScreeningWaist-to-Hip Ratio
Better cardiovascular-risk predictor than BMI alone (Yusuf 2005, INTERHEART).
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.
Goal settingDeficit / Goal Date
Daily caloric deficit needed to hit a goal weight by a target date. With safety guardrails.
CardiovascularHeart Rate Zones
Karvonen-method zones using heart rate reserve. Better than 220-minus-age.
EndurancePace
Convert pace, speed, time. Solve for any one given the other two.
Strength1RM Estimator
Three formulas (Epley, Brzycki, Lombardi) averaged for a defensible target.
CompositionBody Fat %
Jackson-Pollock 7-site caliper estimation. With imperial input and measurement guide.
CompositionFFMI
Fat-Free Mass Index — the body-comp adjusted measure that fixes BMI's biggest flaw for athletes.
HydrationSweat Rate
Hourly sweat loss from pre/post weights. Plan hydration for long sessions.