Health & Fitness
Build the physique around the degree
Free training and nutrition tools, built for people whose week is mostly lectures, deadlines and a gym they can get to four times if it goes well. Same standard as the rest of this site: no signup, no email, and the maths explained rather than asserted.
TDEE and macro calculator
Maintenance calories and macros, built from your actual week rather than one vague word about how active you are.
What is different here
Activity comes from your steps and your real training sessions, and the multiplier it works out is shown rather than hidden. The result is a range, because these equations are within 10% for about four people in five and pretending otherwise is dishonest.
One rep max calculator
Your max from a set, or from weight, reps and RPE the way lifters actually train, plus the tables to programme from.
What is different here
Six formulas weighted by rep range instead of one picked arbitrarily, an RPE mode almost no free calculator offers, and a hard stop at twelve reps where the maths stops working.
DOTS, IPF GL and Wilks
All three bodyweight-adjusted scores from one total, with a straight answer on which federation uses which.
What is different here
Settles who lifted better between two people of different sizes, which is the question these formulas exist for and most calculators skip. Bodyweight is clamped where the curves stop behaving instead of quietly reporting a score that rises with bodyweight.
Student strength board
An opt-in board of UK students ranked on DOTS, with a university table built from verified members only.
What is different here
Ranked on DOTS rather than raw total, so bodyweight is not an advantage and a 62 kg lifter can top it. Separate from the training log by design: nothing you log is ever published here, and withdrawing takes one click.
Body fat and FFMI
A tape measure, the US Navy method, and the height-normalised FFMI that tells you how much muscle you carry.
What is different here
FFMI leads and body fat supports it, normalisation to a 1.8 m frame is included rather than quietly skipped, and every figure carries the error band the method actually has.
Plate calculator
What goes on each side of the bar, for the plates your gym owns, with a warm-up ramp to your working set.
What is different here
Your plate inventory is an input. When a weight cannot be made it says so and gives the closest one that can, instead of printing an arrangement that does not exist.
Cut or bulk timeline
How long a cut or a lean gain takes, what you eat each week, and how much of the change is fat versus muscle.
What is different here
Calories fall as you do, because maintenance does. The fat and lean split is shown, which is the honest argument for going slower.
Training log
Log the set that mattered and watch your estimated max move over months instead of guessing from memory.
What is different here
Deliberately small, and it uses the same estimation as the calculator so the two can never disagree. Private to your account, never on a leaderboard, and you can delete the lot from the page itself.
AI health coach
Connect Oura, Strava or Hevy and get coaching over your own training, sleep and recovery data.
What is different here
Reads your real data rather than a form you filled in once. Available to registered mentees.
Why these rather than the first result on Google
There is no shortage of fitness calculators. Almost all of them share the same three problems, and these are built around fixing them.
Show the working
Every page tells you which equation it used and why, and what the number would be under a different one. A calculator that hides its method is asking you to trust it for no reason.
Give a range, not a verdict
These are estimates with known error bars. Printing 2,847 kcal to the calorie implies a precision none of this has, so you get a band and an honest note about who it tends to be wrong for.
Safety in the maths, not the small print
Calorie floors follow NHS guidance and are applied inside the calculation. Rate limits are caps on the slider rather than warnings underneath it. Nothing here outputs an ideal weight or a target body fat.
Questions
Want someone to build the plan with you?
The calculators give you the inputs. Mentoring is where they turn into a training and nutrition plan that survives a term of deadlines, and where somebody checks whether it is actually working.
If food or your body is taking up too much space
Tracking calories helps some people and hurts others. If counting is making you anxious, if you are eating less than these numbers say, or if you find yourself thinking about food most of the day, that is worth talking to someone about. Beat is the UK's eating disorder charity and their helpline is free and confidential on 0808 801 0677.
Get support from Beat