Free tools
Gym calculators that show their working.
Protein, calories and your one-rep max. Free, no sign-up, and nothing you type leaves your phone.
Protein
How much protein a day?
Calories
Your maintenance calories.
Strength
Your one-rep max, without testing it.
The small print
These are estimates for healthy adults aged 18 and over, not medical or dietary advice. If you’re pregnant, have a health condition or a history of disordered eating, speak to your GP or a registered dietitian first. If you’re struggling with food, Beat, the UK eating disorder charity, can help: beateatingdisorders.org.uk.
Sources: protein from Morton et al. (2018), British Journal of Sports Medicine 52:376 (gains level off at about 1.6 g per kg a day, up to 2.2 g). Calories use the Mifflin-St Jeor equation (1990) with standard activity levels. One-rep max uses the Epley formula, the same one the app uses for your PBs.
Turn the numbers
into a plan.
Free for 7 days. No card needed.
No card needed. 18+ only.