Free fitness tools

Daily-use fitness calculators, workout prompts, and body stats

Start with free tools that are useful immediately: calorie and macro planning, workout ideas, 1RM guidance, calories burned, body stats, and a simple “what should I do today?” prompt. The free account and Basic paid tier are designed to grow with this area as you start saving more results and building routines.

Guest use allowed Fast browser-side calculations Free account path Meal Planner bundle ready Energy Balance Hub
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Fitness watches and health apps

Link Fitbit, Garmin, Strava, Google Health, or Apple Health when your administrator enables integrations. You choose what syncs (steps, active calories, workouts, and more) for use alongside these tools and Meal Planner.

Manage device connections

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Guest / no account

Use the calculators instantly, print or copy results, and come back later. Good for SEO traffic, ad-supported visitors, and quick repeat use.

Free account

Designed for saved history, limited progress tracking, a few goals, and more daily generations without locking the basic tools behind a paywall.

Basic paid

Designed for deeper history, templates, exports, richer comparisons, and less disruptive ad exposure. This is the first low-friction paid step.

Calorie and macro calculator

Estimate BMR, TDEE, maintenance, fat-loss and muscle-gain targets, then see a practical macro split in grams.

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Enter age, weight, and height to estimate calories and macros.

Workout generator

Generate a simple session based on your goal, location, time, experience level, and any restrictions.

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Choose your setup and generate a quick session.

1 rep max and lifting tools

Estimate 1RM, see working weights by percentage, and get a simple barbell loading prompt.

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Enter a recent working set to estimate your top strength and working weights.

Calories burned calculator

Estimate how many calories a session may burn and compare it against a daily deficit goal.

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Pick an activity, duration, and body weight for a quick estimate.

Body stats and progress basics

Check BMI, waist-to-height ratio, a simple body-fat estimate, and a daily protein target range.

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Enter your measurements for practical planning numbers.

“What should I do today?”

Get a one-click daily calorie target, step target, and training direction based on your goal and available time.

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Use this for a fast daily prompt when you do not want to overthink the day.

Energy Balance Hub

See today’s burn vs meal target, log kayaking/hiking/manual activities, get recipe suggestions, and weekly coaching — tied to Meal Planner and route tracking.

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Works across apps: calories from workouts and routes (walking, running, cycling, kayaking) feed your daily meal budget. Free accounts sync manually; paid tiers unlock auto-apply and full coaching.
Open Energy Balance Hub Route planner

Your saved results & progress

Save any calculation to track it over time. Charts and history are tied to your account and available across devices.

Guests don’t have history yet.

Create a free account or sign in to save calculations, see progress charts, and unlock more daily generations.

How this ties into Meal Planner & routes

Macros, calorie targets, and body-composition goals connect to real meals and travel activities. Sync targets once, then let route burns and workouts adjust today’s plan.

Fitness Tools Basic

Designed for richer history, custom workout templates, more advanced generation, and lighter ad exposure.

Fitness + Meal Planner bundle

Best for users who want calorie and macro planning on one side and recipes, pantry, and meal structure on the other.

See Fitness Tools pricing See combined package Browse Meal Planner Energy Balance Hub Personal Trainer