Free Tools for Personal Trainers
Calculators and tools built for coaches and athletes. Plan better programs, track progress and deliver a more professional service to your clients.
Strength
1RM calculators, strength scores and benchmarks
1RM RPE/RIR
Estimate your clients' one-rep max without true 1RM tests using RPE or RIR.
Bench 1RM
Estimate bench press one-rep max with multiple formulas and practical percentage tables.
Squat 1RM
Estimate squat one-rep max with multiple formulas and load recommendations.
Deadlift 1RM
Estimate conventional or sumo deadlift one-rep max with formulas and coach-friendly load ranges.
Wilks
Compare relative strength between lifters of different body weights.
IPF/DOTS
Use IPF GL and DOTS scoring to compare powerlifting totals across body weights.
Relative Strength
Calculate an athlete's strength relative to their body weight.
Training Volume
Estimate weekly sets per muscle group for hypertrophy, strength or maintenance goals.
Rest Timer
Recommend rest time based on training goal, exercise type and intensity.
Strength Level
Rate strength levels on key lifts against practical population benchmarks.
Nutrition
Metabolism, macros, hydration and calorie planning
BMR
Calculate basal metabolic rate with Harris-Benedict, Mifflin-St Jeor and Katch-McArdle.
Macronutrients
Calculate protein, carbohydrate and fat grams based on goal and calorie target.
Macros
Set daily protein, carbohydrate and fat targets from TDEE and goal.
Protein
Calculate daily protein intake for hypertrophy based on body weight and goal.
Bulking Calories
Calculate the calorie surplus needed to build muscle while limiting fat gain.
Cutting Calories
Calculate fat-loss calories with conservative, moderate and aggressive deficit options.
Water Intake
Calculate recommended hydration based on weight, activity and climate.
Creatine
Calculate daily creatine dosage and optional loading-phase targets.
Caffeine
Calculate a practical caffeine dose for training and daily safety limits.
TDEE
Estimate total daily energy expenditure and calorie ranges for maintenance, bulking and cutting.
Recomposition
Plan calories and macros to lose fat and build muscle at the same time.
Caloric Deficit
Calculate a sustainable calorie deficit and expected fat-loss timeline.
Alcohol Calories
Estimate calories from beer, wine, spirits and mixed drinks.
Caloric Surplus
Calculate the ideal calorie surplus for muscle gain based on body weight and experience.
Intermittent Fasting
Plan fasting and eating windows for 16:8, 18:6, 20:4 or OMAD protocols.
Maintenance Calories
Find daily calories to maintain body weight using body stats and activity level.
Body Composition
BMI, body fat, muscle mass and physique metrics
BMI
Calculate body mass index with context for athletes and muscular clients.
Body Fat
Estimate body fat percentage, fat mass and lean mass from tape-measure inputs.
Skinfold Body Fat
Calculate body fat percentage from skinfold measurements using Jackson-Pollock methods.
FFMI
Estimate muscular development and natural genetic potential with the fat-free mass index.
Waist/Hip
Assess body fat distribution and metabolic risk from waist and hip measurements.
Ideal Weight
Calculate healthy weight range by height and sex using four validated formulas.
Muscle Potential
Estimate genetic muscle potential with McDonald, Berkhan and Aragon models.
Somatotype
Calculate endomorphy, mesomorphy and ectomorphy with the Heath-Carter method.
Metabolic Age
Compare metabolic age against chronological age using BMR and body composition.
Visceral Fat
Estimate visceral fat level and metabolic risk with anthropometric measurements.
Max Muscle Mass
Estimate maximum natural muscle mass with four evidence-informed models.
Cardio
VO2 max, heart rate zones, pace and running
VO2 Max
Estimate VO2 max using Cooper, Rockport, resting heart rate or beep test methods.
Max Heart Rate
Calculate maximum heart rate with multiple formulas and get training-zone guidance.
HR Zones
Calculate personalized heart rate training zones with the Karvonen method.
Running Pace
Calculate pace, time and distance for running workouts and races.
Running Zones
Calculate running pace zones for easy runs, tempo work, intervals and race preparation.
Race Predictor
Predict 5K, 10K, half marathon and marathon times from a known race result.
Zones % MHR
Calculate training zones as direct percentages of maximum heart rate.
LTHR Zones
Calculate advanced heart rate zones based on lactate threshold heart rate.
Zoladz Zones
Calculate heart rate zones with the Zoladz method based on fixed offsets from max HR.
Pace Converter
Convert mph to min/mile, km/h to min/km and back for running and treadmill training.
Physical Tests
Fitness assessments and performance tests
Cooper Test
Assess aerobic endurance and estimate VO2 max from the 12-minute Cooper test.
Ruffier Test
Assess cardiac recovery after exercise with the Ruffier index.
Push-Up Test
Assess upper-body muscular endurance with age and sex reference tables.
Sit-Up Test
Assess core muscular endurance from one-minute sit-up or crunch performance.
Beep Test
Estimate aerobic capacity from Course Navette or beep test performance.
Flexibility Test
Assess posterior-chain flexibility with the sit and reach test.
Vertical Jump
Estimate lower-body power from counter-movement jump height.
Energy Expenditure
Calories burned across lifting, cardio and daily activity
Weightlifting Calories
Estimate calories burned during lifting sessions from weight, duration and intensity.
Running Calories
Calculate calories burned running based on weight, distance and pace.
HIIT Calories
Estimate calories burned during high-intensity interval training, including EPOC.
Activity Calories
Estimate calories burned across activities using MET values.
Walking Calories
Estimate calorie burn from walking pace, incline, duration and distance.
Cycling Calories
Estimate calories burned cycling by effort level using MET values.
Steps
Convert steps to kilometers, miles and estimated calories with personal stride length.
Swimming Calories
Calculate calories burned swimming by stroke, pace and body weight.
Business
Pricing tools for personal trainers
Recovery
Sleep and recovery tools for athletes
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