6+ Free Fitness Tools — BMI, Macros & Calories
Track your health with BMI calculators, macro trackers, and calorie estimators. No signup required.
Workout Planning (14)
Workout Planner
Build a custom workout from scratch
Weekly Training Schedule Builder
Plan your training across the week
Exercise Library Reference
Browse a library of exercises
Muscle Group Selector
Target specific muscle groups
Push/Pull/Legs Split Builder
Classic PPL split designer
Upper/Lower Split Builder
Upper/lower body split planner
Full Body Workout Builder
Full-body session designer
Home Workout Planner
No-equipment home routines
Gym Workout Planner
Plan gym-based sessions
Circuit Training Builder
Design circuit-style workouts
HIIT Interval Designer
Build high-intensity intervals
Superset Planner
Pair exercises into supersets
Deload Week Planner
Schedule recovery weeks
Periodization Planner
Long-term training cycles
Exercise Tracking & Logging (12)
Workout Log Builder
Log workouts session by session
Set & Rep Tracker
Track sets and reps over time
Personal Record Tracker
Record and beat your PRs
Exercise Progress Chart
Visualize exercise progress
Strength Progress Tracker
Track strength gains
Cardio Log
Log cardio sessions
Bodyweight Exercise Tracker
Track calisthenics progress
Gym Session Timer
Time your full workout
Rest Period Timer
Manage rest between sets
Volume Load Calculator
Calculate total training volume
Training Frequency Tracker
Track weekly training frequency
Workout Streak Counter
Keep your workout streak going
Strength & Resistance Training (12)
1RM Calculator
Estimate your one-rep max
Training Max Calculator
Calculate working training max
Percentage-Based Loading Tool
Load by % of 1RM
RPE Guide
Rate of Perceived Exertion reference
RIR Estimator
Estimate reps in reserve
Progressive Overload Planner
Plan steady overload
Powerlifting Program Builder
Build powerlifting cycles
Bodybuilding Volume Tracker
Track hypertrophy volume
Olympic Lifting Reference
Olympic lift technique guide
Kettlebell Program Builder
Design kettlebell programs
Resistance Band Equivalent Guide
Bands to weight equivalents
Plate Loading Calculator
Calculate plates per side
Cardio & Endurance (12)
Running Pace Calculator
Calculate running pace
Running Training Plan Builder
Build run training plans
Race Pace Planner
Plan race-day pacing
Cycling Power Zone Calculator
Compute power zones
Swimming Lap Counter
Track pool laps
Heart Rate Zone Calculator
Calculate HR zones
VO2 Max Estimator
Estimate aerobic capacity
TRIMP Load Calculator
Quantify training load
Long Run Builder
Design weekly long runs
Interval Run Designer
Build interval workouts
Treadmill vs Road Pace Converter
Convert treadmill paces
Marathon Training Plan Template
Marathon plan starter
Flexibility & Recovery (10)
Stretching Routine Builder
Build stretching routines
Mobility Program Planner
Plan mobility work
Foam Rolling Guide
Self-myofascial release guide
Active Recovery Planner
Plan active recovery days
Sleep & Recovery Tracker
Track sleep and recovery
HRV Basics Reference
Heart rate variability primer
Deload Planning Guide
How and when to deload
Injury Prevention Checklist
Stay healthy and training
Post-Workout Cool Down Builder
Design cool-down routines
Joint Mobility Assessment
Assess joint range of motion
Nutrition Basics (14)
Calorie Counter
Count calories from foods
Macro Calculator
Calculate your macros
Meal Planner
Plan meals for the week
Food Diary Logger
Log everything you eat
Protein Intake Tracker
Hit your protein goals
Carbohydrate Tracker
Track daily carbs
Fat Intake Tracker
Track dietary fat
Fiber Intake Tracker
Track fiber intake
Micronutrient Reference
Vitamins and minerals guide
Water Intake Tracker
Stay hydrated daily
Meal Timing Planner
Plan meal timing
Pre-Workout Meal Builder
Fuel before training
Post-Workout Nutrition Guide
Recover with the right foods
Supplement Reference Library
Common supplements info
Diet Plans & Goals (12)
Weight Loss Calorie Planner
Plan calories for fat loss
Muscle Gain Calorie Planner
Plan calories for muscle
Maintenance Calorie Planner
Plan maintenance calories
Ketogenic Diet Macro Planner
Plan keto macros
Intermittent Fasting Schedule Builder
Schedule fasting windows
Vegan Protein Source Guide
Plant-based protein sources
Vegetarian Nutrition Planner
Plan vegetarian meals
Carb Cycling Plan Builder
Cycle carbs by day
Reverse Dieting Planner
Plan reverse diets
Cutting Phase Planner
Plan your cut
Bulking Phase Planner
Plan your bulk
Body Recomposition Strategy Builder
Build recomp strategies
Body Composition & Metrics (10)
BMI Calculator
Calculate your BMI
Body Fat Percentage Estimator
Estimate body fat %
Lean Body Mass Calculator
Calculate lean mass
TDEE Calculator
Total daily energy expenditure
Basal Metabolic Rate Calculator
Calculate your BMR
Waist-to-Hip Ratio Calculator
Compute waist-to-hip ratio
Waist-to-Height Ratio Tool
Compute waist-to-height ratio
Skinfold Measurement Guide
Caliper measurement guide
Progress Photo Comparison Grid
Compare progress photos
Body Measurement Tracker
Track body measurements
Sports-Specific Training (10)
Football Conditioning Plan
Football fitness plan
Basketball Agility Drills
Hoops agility work
Soccer Speed Program
Build soccer speed
Tennis Fitness Plan
Tennis-specific training
Martial Arts Conditioning Guide
Conditioning for fighters
Combat Sport Weight Cut Planner
Plan safe weight cuts
Swimmer Dryland Training
Land workouts for swimmers
Cyclist Strength Plan
Strength work for cyclists
Rock Climber Training Guide
Climbing-focused training
CrossFit WOD Builder
Design WODs
Wellness & Mindfulness (10)
Stress Management Log
Track stress and triggers
Sleep Quality Tracker
Track sleep quality nightly
Mindfulness Meditation Timer
Time your meditation
Breathing Exercise Guide
Guided breathing techniques
Cold Exposure Protocol Builder
Plan cold therapy
Sauna Session Planner
Plan sauna sessions
Yoga Sequence Builder
Design yoga flows
Pilates Program Builder
Plan Pilates sessions
Posture Assessment Checklist
Check your posture
Burnout Prevention Planner
Avoid training burnout
Special Populations (10)
Senior Fitness Program Builder
Workouts for seniors
Prenatal Exercise Guide
Safe pregnancy training
Postpartum Recovery Planner
Postpartum fitness plan
Youth Athletic Development Guide
Youth training framework
Beginner Fitness Starter Plan
Starter plan for beginners
Fitness for Desk Workers
Counter sedentary work
Adaptive Exercise Reference
Adaptive training guide
Cardiac Rehab Exercise Guide
Heart-safe exercise guide
Diabetes-Friendly Workout Planner
Plan diabetes-safe workouts
Hypertension Exercise Guide
Exercise with high BP
Coaching & Programming (12)
Client Assessment Template
Assess new clients
Coaching Intake Form
Onboard new clients
Program Design Template
Template for programming
Training Block Builder
Build training blocks
Phase Periodization Planner
Plan training phases
Coach's Session Notes Template
Session note template
Client Progress Report
Report client progress
Group Fitness Class Planner
Plan group classes
Boot Camp Circuit Designer
Design boot-camp circuits
Sports Performance Assessment Template
Assess athletes
Athlete Monitoring Dashboard
Monitor athlete load
Training Camp Schedule Builder
Plan training camps