Free fitness tools from BodyPlan
Calculators and planning tools that run the same logic as the BodyPlan app — so the numbers here are the numbers you'd train with. No sign-up, no email, no paywall.
See the plan BodyPlan would build for you
Answer five questions and BodyPlan's real planner builds your training week. You'll see your full first workout — every exercise, sets, reps and starting weight.
Build my planAll tools
Workout Plan Generator
Generate a structured training week from your goal, schedule and equipment — then see your first session in full.
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Calorie & TDEE Calculator
Estimate your maintenance calories and a goal-based target, with the protein, carb and fat split BodyPlan would set.
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1RM & Training Weight Calculator
Estimate your one-rep max from a set you've actually done, and get the working weights for every training percentage.
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Protein Calculator
Find a daily protein target for your body weight and goal, with the evidence-based range it sits inside.
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Workout Split Builder
See which weekly split suits your training days, goal and experience — and why.
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Training Volume Calculator
Add your sets and see volume per set, per exercise and across the whole session.
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Why these tools give the same answers as the app
Fitness calculators disagree with each other constantly — three TDEE calculators will give you three different numbers, and a plan generator that isn't connected to a real product tends to produce something that looks plausible rather than something you'd actually train on.
These tools call BodyPlan's production code directly. The 1RM estimate is the one behind your e1RM records; the calorie and macro targets are the ones BodyPlan sets in the app; the plan generator runs the actual planning engine. They can't quietly drift apart from the product, because they aren't separate implementations.
Every tool shows its working. Each one lists the equation or method it uses and links to the research or reference body behind it, so you can check any number for yourself.
Using the results
Every result here is an estimate from a handful of inputs. They're a solid starting point — good enough to set your training weights, pick a split or choose a calorie target — but they can't account for everything about you. Adjust based on what actually happens over the following few weeks.
If you have a health condition, are pregnant, or have been inactive for a long period, check with a qualified professional before acting on any of these numbers.
Put these numbers to work
BodyPlan turns one-off calculations into ongoing training: a plan built for you, guided workouts, logged sets and weights, nutrition targets and progress tracking in one app.
Free to download. No account needed to start.