Free tools
Free bodybuilding calculators
The numbers a coach starts from, free to use. Each calculator explains how it works and where its numbers come from, and everything runs in your browser, so nothing you type is saved.
- Macro calculatorDaily calories, protein, carbs and fat for losing fat, maintaining or building muscle.
- Protein calculatorHow much protein you need each day, and how much per meal.
- One-rep max calculatorYour estimated max from any set, and the weights to train with.
- Body fat calculatorYour body fat percentage from a tape measure, with the US Navy method.
- FFMI calculatorHow much muscle you carry for your height, compared with the research.
- Contest prep calculatorHow many weeks of dieting you need before a show, and the latest sensible start date.
Numbers are the starting point
A calculator gives you a first estimate. Coaching is what happens next: your targets checked against your weekly check-ins and adjusted when progress stalls.
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