Performance Lab
Calculators
Carefully calculated tools for training, nutrition and recovery. Every tool stays free, forever.
Nutrition & Calories
Calorie Calculator
Calculate your basal metabolic rate, total daily energy expenditure and target calories — precisely, via Mifflin-St Jeor.
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Macro Calculator
Distribute your target calories sensibly across protein, fat and carbs — with a hormonal fat minimum.
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Protein Calculator
How much protein do you actually need — for maintenance, growth or a cut? Evidence-based ranges.
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Diet & Goals
Cut Calculator
Target calories and pace for a clean, muscle-preserving cut.
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Lean Bulk Calculator
Controlled muscle-building surplus — grow without unnecessary fat.
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Goal Weight Calculator
Sensible goal weight from a target body-fat percentage — more meaningful than BMI.
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Diet Duration Calculator
How long your diet takes at your chosen pace — estimated realistically.
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Pace Calculator
Translates your desired pace into the required daily calorie delta — and rates it honestly.
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Body Stats
BMI Calculator
Body-Mass-Index by WHO standard. A quick orientation — with an honest read on its limits.
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Body Fat Calculator
Estimate your body-fat percentage with the U.S. Navy circumference method — fast, no device, with clear classification.
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FFMI Calculator
Compute your Fat-Free Mass Index and see honestly how muscular you are relative to your height.
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Training & Strength
1RM Calculator
Estimate your one-rep max from a single set — with a full percent table for programming.
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Training Volume Calculator
Volume load and weekly hard sets per muscle group — clearly classified.
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Plate Calculator
Which plates per side for a target weight — fast, clear, gym-ready.
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Warmup Calculator
Progressive warmup sets up to your working weight — protects joints, lifts performance.
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Deload Calculator
Plan a deload week — reduced load for proper recovery and renewed progress.
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Health & Lifestyle
TDEE Calculator
Calculate your total daily energy expenditure (maintenance calories), with a breakdown and the full range across all activity levels.
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Water Intake Calculator
Recommended daily fluid intake based on body weight and training load — as an honest guideline.
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Creatine Calculator
Determine your creatine monohydrate dose — for maintenance or loading, factually and without hype.
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Step Goal Calculator
Realistic daily step goal with a rough calorie estimate — based on your goal and body weight.
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Sleep Calculator
Optimal bedtimes and wake-up times based on 90-minute sleep cycles.
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