Body fat
Body Fat Calculator
Estimate body fat % with a tape measure using the US Navy method.
Free tools
Free calculators and tools for getting abs
36 free tools. No sign-up, nothing stored: everything runs in your browser.
Body fat
Body fat
Body Fat for Abs Calculator
See the body fat % and weight where your abs should start to show.
Body fat
Lean Body Mass Calculator
Work out how much of your weight is muscle, bone and water.
Body fat
FFMI Calculator
Fat-free mass index: how muscular you are for your height.
Body fat
BMI Calculator
Body mass index and the healthy weight range for your height.
Body fat
Waist-to-Height Ratio Calculator
A simple, muscle-proof check on belly fat.
Body fat
Waist-to-Hip Ratio Calculator
Check how much fat you carry around your middle.
Body fat
Ideal Weight Calculator
Classic ideal-weight formulas, and why lifters should look past them.
Nutrition
Nutrition
TDEE Calculator
Your maintenance calories, plus cut and lean-bulk targets.
Nutrition
BMR Calculator
Calories you burn at complete rest.
Nutrition
Calorie Deficit Calculator
Daily calories for your target rate of fat loss.
Nutrition
Macro Calculator
Split your calories into protein, carbs and fat.
Nutrition
Protein Calculator
How much protein you need to keep muscle while you lean out.
Nutrition
Cutting Calculator
Cutting calories set as a % of bodyweight per week.
Nutrition
Water Intake Calculator
A daily water target based on weight and training.
Nutrition
Fiber Calculator
How much fiber to eat for your calorie intake.
Nutrition
Protein Per Meal Calculator
Split your protein target across your meals.
Nutrition
Intermittent Fasting Calculator
Plan your eating window for 16:8, 18:6 and more.
Nutrition
Refeed Day Calculator
Calories and carbs for a planned refeed day.
Nutrition
Calorie Cycling Calculator
Eat more on training days, less on rest days.
Nutrition
Alcohol Calorie Calculator
How many calories your drinks add up to.
Nutrition
Creatine Dosage Calculator
Daily creatine dose and an optional loading phase.
Workouts
Workouts
Ab Workout Generator
A custom ab workout for your weakest zone, level and equipment.
Workouts
Plank Timer
A countdown plank timer with beeps.
Workouts
Interval Timer
Tabata and circuit timer with work, rest and rounds.
Workouts
Calories Burned Calculator
Calories burned by activity, weight and time.
Workouts
Steps to Calories Calculator
Turn your step count into miles and calories.
Workouts
One-Rep Max Calculator
Estimate your 1RM from any set.
Workouts
Heart Rate Zone Calculator
Your zone 2 and interval heart rates.
Workouts
Core Strength Test
Score your core and find your weak link.
Workouts
Ab Training Volume Calculator
Count your weekly ab sets and see if it's enough.
Workouts
Ab Exercise Finder
The best exercises for each ab zone, by equipment.
Progress
Progress
How Long to Get Abs Calculator
Estimate how many weeks until your abs show.
Progress
Goal Weight Date Calculator
When you'll hit your goal weight at your chosen pace.
Progress
Weight Loss Percentage Calculator
Percent of bodyweight lost, total and per week.
Progress
Sleep Calculator
When to go to bed to wake up between sleep cycles.