Free Home Workout Tools
Five free fitness calculators and an interval timer to plan your training, nutrition and home gym budget. No sign-up, works offline once loaded.
monitor_weightBMI Calculator
Body Mass Index is a quick screening number based on height and weight. It does not measure body fat or muscle, so muscular people may score “overweight” while being very healthy.
restaurantCalorie & Macro Calculator
Estimates your daily energy needs with the Mifflin-St Jeor equation and suggests protein, carbs and fat for your goal. Read the nutrition guide to learn how to adjust it.
fitness_centerOne-Rep Max Calculator
Estimate your one-rep max (1RM) from a hard set of 1–12 reps without testing a true max. The average of the Epley and Brzycki formulas is shown with a training-load table. Used in the 12-week plan.
timerHIIT Interval Timer
Set work, rest and rounds, then train hands-free with audio beeps and a 3-second countdown. Try the workouts in our HIIT guide.
calculateHome Gym Budget Planner
Tick the equipment you want and compare the typical new-price range with your budget. Load a preset from the budget guide to start.
These tools provide estimates for healthy adults and are not medical advice. See our disclaimer. Your settings are stored only in your browser (details).