Free training tools
Find the right tool.
Explore calculators for nutrition, body composition, strength training, and cardio. Choose a category, run your numbers, and use each tool’s guidance to understand the result.
Nutrition
Plan your daily fuel.
Calorie Calculator
Estimate daily energy needs and a starting calorie target.
Open calculator Macro and Protein Calculator
Turn a calorie target into protein, carbohydrate, and fat amounts.
Open calculator Protein Cost Calculator
Compare label prices by cost per 25 grams of protein or your chosen amount.
Open calculator Creatine Supply Calculator
Estimate how long a tub lasts and the cost of your chosen daily amount.
Open calculator Calcium Intake Calculator
Add calcium from food labels and existing supplements, then compare adult reference amounts.
Open calculator Body Composition
Understand the number and its limits.
Adult BMI Calculator
Calculate BMI and understand its screening categories and limitations.
Open calculator Waist to Height Ratio Calculator
Calculate an adult screening ratio with measurement guidance and clear limitations.
Open calculator Body Fat Percentage Calculator
Estimate body fat using height and waist circumference with the RFM equation.
Open calculator Strength Training
Plan the load. Track the work.
Strength Standards Calculator
Compare four barbell lifts with published bodyweight ratio benchmarks and understand the limitations.
Open calculator One Rep Max Calculator
Estimate your one rep max and calculate training loads with equipment rounding.
Open calculator Workout Time Calculator
Estimate session duration including working sets, rest, transitions, warmup and finishing work.
Open calculator Barbell Plate Calculator
See which plates to load on each side of your barbell.
Open calculator Workout Volume Calculator
Calculate volume load and compare the same exercise across sessions.
Open calculator Cardio
Understand effort, pace, and time.
Heart Rate Calculator
Explore general heart rate zones and a custom heart rate reserve range.
Open calculator Walking and Running Pace Calculator
Calculate pace, speed, finish time, or distance.
Open calculator Weekly Activity Calculator
Track aerobic minutes and strength days against general adult guidance and your own goal.
Open calculator Interval Workout Builder
Plan work and rest intervals, or find rounds that fit your time budget.
Open calculator Personal coaching
Put the numbers into practice
A calculator can give you a number. Coaching helps you decide what to do with it. Build a plan around your goals, experience, schedule, and the way you move.
Discuss your goals with SteadfastRead each tool’s assumptions and limitations. Estimates and calculations do not replace an individual assessment or prescribed medical guidance.