Performance Lab
Calculators
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 calculated in the browser. No account and no personal fitness record in an app database.
Nutrition & Calories
Calorie Calculator
Estimate resting energy, total expenditure and 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 a magic point target.
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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 without natural-status or health diagnosis.
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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 a universal set-count optimum score.
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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 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 age- and outcome-dependent evidence context.
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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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