35 Free Calculators

Fitness & Nutrition Calculators.

All free calculators for training, nutrition and body composition. Accurate data helps you make better decisions.

Training & Strength

Calculate strength levels, training volume and optimize your workouts

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Strength Level Test

Test how strong you are. Compare your results in 30+ exercises across six strength levels.

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1RM Calculator

Calculate your one rep max using five different formulas. See weights for different rep ranges.

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Bench Press Program

Create a personalized bench press program. Enter your 1RM and get strength and volume days with progression.

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Squat Program

Create a personalized squat program. Back squat, front squat and accessory movements with progression.

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Deadlift Program

Create a personalized deadlift program. Conventional or sumo, strength and volume days.

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Workout Program Generator

Create a personalized workout program. Choose level, days and goal — get a ready-made program.

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Zone 2 Calculator

Calculate your Zone 2 heart rate range and weekly training target. Weekly plan included.

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Workday Activity Calculator

How much should you move to counteract sitting? Break exercise plan included.

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Wilks & DOTS Calculator

Compare powerlifting results regardless of weight class. Wilks-2 and DOTS scores.

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Workout Duration Calculator

Calculate your workout duration in advance. Enter exercises, sets and rest times.

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Recovery Time Calculator

Calculate optimal recovery time per muscle group based on intensity and volume.

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Deload Week Calculator

When should you take a deload week? Calculate urgency and get a ready deload program.

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Bulk & Cut Calculator

Calculate your calorie target for muscle gain or fat loss.

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Calorie Burn Calculator

Calculate how many calories different types of exercise burn.

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RPE Calculator

Convert RPE values to percentages of your maximum.

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Training Volume Calculator

Calculate your weekly training volume per muscle group.

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Progressive Overload Calculator

Plan your weekly weight progression and create a progression table with deload weeks.

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Endurance & Performance

Assess your fitness level and calculate training heart rate zones

Heart Rate Zone Calculator

Calculate your personal training heart rate zones using the Karvonen formula.

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Step Calorie Calculator

Calculate how many calories 10,000 steps or any step count burns.

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VO2max Calculator

Estimate your maximum oxygen uptake based on a fitness test.

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Resting Heart Rate & Recovery Calculator

Assess your recovery status based on resting heart rate, sleep and how you feel.

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Body Composition & Health

Accurately assess your body composition and health risks

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Calorie Calculator

Calculate your daily calorie needs. BMR, TDEE and macros tailored to your goal.

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Protein Calculator

Calculate how much protein you need per day. Sample meals and protein sources included.

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Macro Calculator

Calculate your daily protein, carbohydrates and fats according to your goal.

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Body Composition Calculator

Estimate body fat percentage, muscle mass and FFMI using the Navy method. Visual analysis.

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Biological Age Calculator

Calculate your biological age based on resting heart rate, activity and lifestyle. Is your body younger than you think?

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Ideal Weight Calculator

Calculate ideal weight using four scientific formulas: Devine, Robinson, Miller and Hamwi.

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Waist-to-Hip Ratio Calculator

Calculate WHR and assess your cardiovascular disease risk. A better measure than BMI alone.

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TDEE Calculator

Calculate your total daily energy expenditure and basal metabolic rate.

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Fat Loss Calculator

Calculate your weight loss timeline, calorie deficit and realistic weight forecast.

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Body Fat Calculator

Estimate your body fat percentage using the US Navy formula with a measuring tape.

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BMI & Waist-to-Height Calculator

Calculate BMI and waist-to-height ratio for a more accurate health risk assessment.

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Nutrition & Recovery

Optimize nutrition, sleep and recovery to maximize results

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Intermittent Fasting Calculator

Calculate your IF schedule. Choose 16:8, 18:6 or 20:4 — get your eating window, fasting time and meal recommendations.

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Water Intake Calculator

Calculate your daily fluid needs based on activity level.

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Sleep Calculator

Find your optimal amount of sleep and wake times based on sleep cycles.

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Coming Soon

Tsemppi is coming to English

We are bringing our AI-powered workout app to English speakers. Be the first to know when we launch.

Tsemppi App
AI workout plans
Muscle tracking
Progress analytics
Free to start

What to expect

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AI-personalized programs

Your plan adapts to your progress every session

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200+ exercises with guides

Step-by-step technique instructions for every movement

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Visual muscle tracking

See exactly which muscles you've trained

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Strength level benchmarks

Compare your lifts to real strength standards

Get early access

Join the waitlist and be the first to know when Tsemppi launches in English.

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What our users are saying

5.0 / 5.0 – App Store & Google Play

"Downloaded the app and it gave me a great workout program right away. Love seeing my progress — great app!"

"Haven't used it long, but first impressions are amazing. I love how easy it is to use and how it shows which muscle groups have been trained."

"Wanted to try something new. Feels easy to use. Very clear."

"I really like the workout programs and the app is easy to use. The progress tracking keeps me motivated."

"Thank you. The app is good and practical."

"The best part has been the AI workout ideas and clear instructions for each movement. Looking forward to the app growing even more."

"I've been training on and off for years. This week I finally felt like my training is going exactly where it should."

"The option to compare progress with friends is a great idea. And the app is very reasonably priced."