Free Fitness Calculators & Training Tools
Calculate your 1RM, barbell plate loads, workout volume, running paces, calorie targets, and macro breakdowns with precision. Fast, free, and privacy-focused with zero signups.
Explore Our Fitness Utility Suite
Select a tool below or use the instant category filters to quickly find the exact calculation you need for your workout or nutrition plan.
1RM Calculator
Calculate your estimated one-repetition maximum using Epley, Brzycki, and Lombardi formulas with complete training percentage charts.
Use Calculator → Strength & TrainingPlate Calculator
Determine the exact plate configuration needed on each side of the barbell for any target weight in kg or lb with interactive visual bar loading.
Use Calculator → Strength & TrainingRPE Calculator
Estimate your 1RM and target training loads based on Rate of Perceived Exertion (RPE) using authentic powerlifting RTS tables.
Use Calculator → Strength & TrainingRIR Calculator
Calculate estimated strength and intensity using Reps In Reserve (RIR). Understand training proximity to failure for hypertrophy.
Use Calculator → Strength & TrainingWorkout Volume Calculator
Track total training volume (Sets × Reps × Weight) across multi-exercise sessions with weekly tonnage and repetition totals.
Use Calculator → Strength & TrainingProgressive Overload Calculator
Plan your next training session weight and volume jumps based on recent performance, double progression models, and percentage increments.
Use Calculator → Strength & TrainingRep Max Calculator
Generate estimated maximum weights for every rep range from 1 to 15 reps with intuitive visual percentage bars and metric/imperial toggles.
Use Calculator → Strength & TrainingTraining Max Calculator
Compute your 80%, 85%, or 90% Training Max from your true 1RM, complete with standard 5/3/1 periodization wave loading schemes.
Use Calculator → Strength & TrainingWarm-Up Set Calculator
Generate an optimized warm-up progression from an empty bar up to your heavy working weight with rest interval recommendations.
Use Calculator → ConversionsWeight Conversion Calculator
Instantly convert weights across kilograms, pounds, grams, and ounces with two-way real-time recalculation and standard gym plate tables.
Use Calculator → RunningPace Calculator
Calculate your running pace per kilometer and mile, speed in km/h and mph, and projected finish times for popular race distances.
Use Calculator → RunningRunning Split Calculator
Generate mile-by-mile and kilometer-by-kilometer split pacing tables for 5K, 10K, Half Marathon, Marathon, or custom distances.
Use Calculator → Health & NutritionBMI Calculator
Find your Body Mass Index (BMI), WHO weight category, healthy weight range, and an interactive gauge with athlete-specific limitations.
Use Calculator → Health & NutritionBMR Calculator
Calculate your Basal Metabolic Rate using the clinically validated Mifflin-St Jeor and Harris-Benedict formulas to learn your resting burn.
Use Calculator → Health & NutritionTDEE Calculator
Calculate your Total Daily Energy Expenditure and exact caloric targets for maintenance, fat loss deficits, and muscle building surpluses.
Use Calculator → Health & NutritionMacro Calculator
Determine your daily grams of protein, carbohydrates, and dietary fats tailored to your goal (cut, maintain, bulk) and preferred diet style.
Use Calculator →Why Athletes & Lifters Choose HealthWool
Engineered from the ground up for speed, reliability, and privacy so you can focus entirely on achieving your personal records.
100% Free With Zero Paywalls
Every single tool, breakdown table, and progression generator is completely free forever. No premium subscriptions or gated features.
No Signups or Registration
Jump straight into calculating your weights or running splits without having to hand over your email address or create a password.
Authentic Exercise Science
All calculators implement validated peer-reviewed formulas including Epley, Brzycki, Mifflin-St Jeor, and Mike Tuchscherer's RTS tables.
Strict Client-Side Privacy
All calculations are computed locally inside your browser using Vanilla JavaScript. Your body weight and fitness numbers are never sent to a remote server.
Mobile First Responsive UI
Designed specifically to be used comfortably on your phone right by the squat rack or on the running track with large touch-friendly controls.
Works Completely Offline
Zero external API dependencies mean that once the page loads, the calculators continue working seamlessly even in basements or gym spots with poor reception.