FREE TOOLS

Fitness Tools
& Calculators

Free calculators for planning your training. No sign-up, no paywall. For a full plan that adapts to your progress, get the Your PT app.

Tool-chain workflows

Common paths through the tools, in the order most people use them.

Nutrition setup

  1. TDEE & Calorie Calculator
  2. Macro Calculator
  3. Meal Calorie Distribution

Strength testing

  1. One Rep Max Calculator
  2. Rep-Max Chart
  3. Plate Calculator

Program building

  1. Workout Split Quiz
  2. Free Workout Plan Generator
  3. Progressive Overload Planner

Nutrition

Set calorie and macro targets, then keep them practical across meals.

Strength

Estimate your maximums and turn them into working weights.

Programming

Build and structure a weekly training plan.

Training load

Track effort, volume, and progression session to session.

Full tool directory

Every tool, its category, and its next step
ToolCategoryRelated next step
RPE / RIR Calculator Training one rep max calculator
Free Workout Plan Generator Programming workout split quiz
One Rep Max Calculator Strength rep max chart
Strength Standards Strength strength standards
Barbell Plate Calculator Strength one rep max calculator
Rep-Max Chart Strength one rep max calculator
TDEE & Calorie Calculator Nutrition calorie deficit calculator
Protein Intake Calculator Nutrition protein intake
Macro Calculator Nutrition tdee calculator
Calorie Deficit Calculator Nutrition caloric deficit
Lean Bulk Calculator Nutrition calorie surplus
Meal Calorie Distribution Nutrition protein calculator
Workout Split Quiz Programming /blog/workout splits explained
Training Volume Calculator Training volume load
Progressive Overload Planner Training progressive overload

Free Tools to Optimize Your Training & Nutrition

Whether you are calculating exact working weights or designing a weekly workout schedule, evidence-based tools eliminate guesswork. Our suite of free fitness calculators uses scientifically validated formulas to help you track progress, set target calories, and build custom training plans.

1. Workout Programming & Split Design

Choosing the right routine depends on your weekly schedule, experience, and goals. Use our Free Workout Plan Generator to create an instant weekly routine with exact sets, reps, and exercise progressions. If you are unsure which weekly schedule fits your lifestyle best, take our 1-minute Workout Split Quiz or read our in-depth guide on workout splits explained.

2. Strength & One Rep Max Estimation

Testing a true 1RM carries real injury risk. Our One Rep Max Calculator averages the Epley and Brzycki equations to accurately predict your maximum single-rep strength from submaximal sets, providing exact percentage-based training weights for strength (80-90%) and hypertrophy (65-80%).

3. Calorie & Nutrition Optimization

Muscle growth and fat loss benefit from a repeatable nutrition plan. Start with our nutrition planning hub, calculate Total Daily Energy Expenditure with the TDEE & Calorie Calculator, then set daily targets with the Macro Calculator.

Frequently Asked Questions

What free fitness calculators are available on Your PT?
Your PT provides 16 free calculators across workout programming (workout plan generator, workout split quiz, volume calculator), strength metrics (1RM calculator, plate loader, rep-max chart, strength standards), and nutrition targets (TDEE, macro, protein, calorie deficit, and lean bulk calculators).
How accurate are online 1RM and calorie calculators?
Our calculators use peer-reviewed empirical formulas like Mifflin-St Jeor for energy expenditure and Epley/Brzycki for one-rep max estimation. They provide scientifically sound starting estimates that should be calibrated against real-world progress over 2 to 3 weeks.
Do I need to create an account or pay to use the tools?
No. All calculators on Your PT are 100% free, run directly in your browser without paywalls or account sign-ups, and respect your privacy.