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13 free sports tools

Fitness and Strength Calculators

Estimate your maximum lift, measure body composition and match your nutrition to your training goal.

One Rep Max CalculatorEstimate your one-rep max (1RM) for bench press, squat or deadlift from the weight and reps of a single set.Wilks & DOTS CalculatorCompare lifters across bodyweights: calculate Wilks, Wilks 2020, DOTS and IPF GL points from one total.Body Fat CalculatorEstimate your body fat percentage, ACE category and lean mass from tape measurements or skinfold calipers.FFMI CalculatorCalculate your fat-free mass index (FFMI) from weight, height and body fat and see where your muscularity stands.Protein CalculatorWork out how many grams of protein you need per day for your goal, how much per meal, and your full macro split.Calories Burned CalculatorRunning, soccer, swimming or the gym: calculate how many calories you burn for your weight and workout time.Workout Plan GeneratorPick how many days you train, your goal and your equipment, and get a weekly split with exercises, sets, reps and rest.Water Intake CalculatorSee how much fluid you need each day for your weight and training, with a before, during and after drinking plan.Creatine CalculatorWork out your creatine monohydrate loading and maintenance dose by body weight, see how long the tub lasts and get a dosing schedule.Waist-to-Hip Ratio CalculatorCalculate your waist-to-hip and waist-to-height ratios, log your measurements by date and follow the trend on a chart.30-Day ChallengeTurn one level test into a personal 30-day plan, tick off each day and keep your streak going.Caffeine CalculatorWork out your caffeine dose for performance, when to take it and how it fits within a safe daily limit.Warm-Up TimerPick your sport and let the timer talk you through a complete warm-up, exercise by exercise.

For strength training

Your one-rep max (1RM) is the heaviest weight you can lift once with good form. Testing it directly is risky, so it is usually estimated from a set of 3–10 reps with formulas such as Epley or Brzycki, and training percentages are planned from there. In powerlifting, Wilks, DOTS and IPF GL points compare lifters of different body weights.

Body composition and nutrition

The scale does not separate fat from muscle. The US Navy method estimates body fat from circumference measurements and Jackson-Pollock from skinfolds; FFMI rates your lean mass relative to height. A common protein recommendation for strength athletes is 1.6–2.2 g per kg of body weight per day. These tools are for information and are not medical advice.

Related guides

Creatine dosage: how many grams a day, and is loading needed?The ISSN's fastest route is 0.3 g/kg/day (about 4 × 5 g) for 5–7 days, then 3–5 g a day. Skipping the load and taking 3–5 g daily reaches the same point in roughly four weeks. Worked numbers and myth-busting below.How much water should you drink during exercise?Start hydrated (5–7 mL/kg about 4 hours before), keep body-mass loss under 2% and never finish heavier than you started. Here is how to measure your own sweat rate in kilograms or pounds and turn it into a drinking plan.

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