Free fitness tools.
Simple calculators and planners to help you get started.
Being built
These are the first tools we're making. We'll only list a tool as ready once it works and its maths has been checked.
Protein Calculator
How much protein do I need each day?
Enter your body weight and your goal. See a daily protein range in grams, and what that looks like in everyday food.
Being builtWorkout Plan Builder
What should my first weeks at the gym look like?
Tell it how many days you can train and what equipment your gym has. Get a simple plan for your first weeks.
Being builtCalorie Calculator
How many calories does my body use in a day?
See roughly how many calories your body uses in a normal day, including exercise. You may see this called TDEE (total daily energy expenditure).
Being builtWorkout Split Planner
Which muscles should I train on which day?
Pick how many days a week you train. See which muscles to work each day, so every muscle gets time to rest.
Being builtProgressive Overload Planner
When should I lift a little heavier?
Progressive overload means slowly asking a bit more of your muscles over time. This planner shows when to add reps or weight.
Being built
What every tool includes
One plain question at the top, so you know what the tool answers.- Only the few details it needs, with clear units.
- An answer you can use, explained in simple words.
- What the tool assumes, and where its answer may not fit you.
- A related guide, so you can learn more.
- A reset button, so you can try different numbers.
Not sure where to begin? Our Start Here page walks you through your first gym workouts, one step at a time.
