Performance Lab
Fitness calculators for training, nutrition and body metrics
21 free calculators for training, nutrition and body metrics. Every calculator explains its method, its limitations and how to use the result sensibly.
Your fitness inputs are processed in your browser. There is no account and no personal fitness record stored in an app database.
Nutrition & Calories
Calorie Calculator
Estimate resting energy and total expenditure, and get a transparent target-calorie starting point for adults.
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Macro Calculator
Split target calories using transparent protein, fat and carbohydrate heuristics, without a hormonal-minimum guarantee.
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Protein Calculator
Protein planning ranges by bodyweight and goal, evidence-oriented without pretending there is one magic number.
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Diet & Goals
Cut Calculator
A transparent deficit model for adults, with estimated TDEE, a protein planning value and explicit limitations.
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Lean Bulk Calculator
A planning model for a moderate calorie surplus and an observable weight trend, not a muscle-gain prediction.
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Goal Weight Calculator
A target-weight scenario assuming constant lean mass, with the model limitations stated clearly.
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Diet Duration Calculator
A static planning projection for bodyweight change, clearly separating the calculation model from real-world progress.
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Pace Calculator
Translate a desired bodyweight pace into a static energy equivalent and percentage of bodyweight, without a linear outcome guarantee.
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Body Stats
BMI Calculator
Body mass index using WHO classification, a coarse screening measure with its limits stated clearly.
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Body Fat Calculator
Estimate body fat with the U.S. Navy circumference equation, a reproducible approximation, not a reference measurement.
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FFMI Calculator
Calculate FFMI from estimated fat-free mass and height, a descriptive metric, not a verdict on natural status or health.
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Training & Strength
1RM Calculator
Estimate your one-rep max with Epley and Brzycki, transparently as a model, not a measured maximum.
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Training Volume Calculator
Calculate volume load and document weekly sets, without claiming a universal optimal set count.
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Plate Calculator
See which plates to load on each side for your target weight, including the bar.
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Warm-up Calculator
Progressive warm-up sets leading to your working weight, a transparent, adjustable starting structure.
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Deload Calculator
Plan a deliberately lighter training week with transparent, adjustable starting values.
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Health & Lifestyle
TDEE Calculator
Estimate total daily energy expenditure with Mifflin-St Jeor and a transparent activity multiplier.
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Water Intake Calculator
A transparent planning estimate for daily fluid intake based on body weight and training time.
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Creatine Calculator
Common creatine-monohydrate protocols by bodyweight, with optional loading and clear limitations.
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Step Goal Calculator
Internal step-planning targets plus a rough energy heuristic, with evidence context by age and health outcome.
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Sleep Calculator
Plan bedtimes and wake-up times with a transparent 90-minute model without treating sleep cycles like an exact clock.
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Looking for a complete plan rather than single values? Take a look at the Planners →
How we select formulas and communicate uncertainty: Methodology →
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