This site offers "FIT TOOLS", a set of free strength-training calculators for everyone who enjoys working out. From estimating your 1RM (one-rep max), to calories burned, daily protein targets, TDEE (total daily energy expenditure), and rest-interval guidance, you can use these planning tools for free, with no sign-up required.
FIT TOOLS is run as a sister service to Joy Next World, an app for managing your training records.
- 1RM CalculatorEstimate your one-rep max (1RM) from weight and reps. Includes a %-conversion table.
- Calories Burned CalculatorEstimate calories burned from your activity and body weight (METs method).
- Protein CalculatorCalculate your daily protein target based on your goal and body weight.
- TDEE CalculatorEstimate total daily energy expenditure from basal metabolism and activity level.
- Rest Interval CalculatorShows a guideline for rest time between sets based on your goal.
- BMI CalculatorCalculate BMI, weight category and ideal weight from height and weight.
- Body Fat CalculatorEstimate body fat percentage and lean body mass (BMI and Navy methods).
- PFC / Macro CalculatorWork out your protein, fat and carbohydrate split by goal.
- Water Intake CalculatorEstimate your daily water needs from body weight and activity level.
This site strives to provide information you can use with confidence. Each calculator is designed, as far as possible, on the basis of publicly available academic findings and commonly used formulas.
All calculations run inside your browser (client-side), and the values you enter—such as body weight and age—are never sent to or stored on a server. For how we handle personal information and cookies, please see our Privacy Policy.
The results from this site are based on general formulas and are estimates only; we do not guarantee their effectiveness or accuracy. Due to individual differences in body composition, training experience, and so on, they may differ from your actual values.
The results are not a substitute for medical or nutritional advice. For decisions regarding your health or training, please consult a physician or specialist as needed. For details, see our Terms & Disclaimer.
For questions or feedback about this site, please reach out via our Contact page.