Fitness Tools
AI-powered workout planning, body composition calculators, and progress tracking — everything you need to train smarter, all free.
AI Workout Plan Generator
Get a personalized training program built by AI — tailored to your goals, experience level, schedule, and equipment. Includes warm-ups, exercises with sets/reps, cooldowns, and progression tips.
Generate Your Free Plan →Body Composition
BMI Calculator
Calculate your Body Mass Index to assess weight relative to height.
Body Fat Estimator
Estimate body fat using the Navy method, 3-site, or 7-site skinfold formulas.
Waist-to-Hip Ratio
Assess health risk using the waist-to-hip circumference ratio.
Body Measurements
Log and track your body measurements over time to monitor your progress.
Energy & Nutrition
Strength & Performance
Cardio & Endurance
Pace Calculator
Calculate pace, speed, distance, or time for running, walking, and cycling.
Heart Rate Zones
Find your max heart rate and 5 training zones for smarter, more targeted cardio.
Cooper 12-Min Run/Walk
Estimate VO₂ max from 12-minute distance. Classic Cooper Institute cardio test with age/gender norms.
1.5-Mile Run Test
Estimate VO₂ max from your 1.5-mile run time. Used by military, law enforcement, and fitness pros.
Military Fitness Standards
Army ACFT
Score your Army Combat Fitness Test: deadlift, power throw, push-ups, sprint-drag-carry, plank, 2-mile run (600 max).
Navy PRT
Score your Navy Physical Readiness Test: push-ups, forearm plank, and 1.5-mile run with age/gender norms.
Marine Corps PFT
Score your USMC Physical Fitness Test: pull-ups/push-ups, crunches/plank, 3-mile run (300 max).
Air Force PT
Score your USAF Physical Fitness Assessment: push-ups, sit-ups, and 1.5-mile run (composite 100).
Exercise Library
100+ exercises with step-by-step instructions, muscles worked, and training recommendations.
Supplement Guide
24 evidence-based supplement profiles with dosage, timing, benefits, and safety information.
Diet Plans
12 popular diets with macro breakdowns, sample meals, and science-based ratings.
Health & Fitness Norms
Peer-reviewed normative data from ACSM, NSCA, Cooper Institute, WHO, and AHA. Reference tables for VO₂ max, resting heart rate, push-ups, flexibility, body fat, blood pressure, and more — organized by age and gender.
Track Your Progress
Create a free account to save your body measurements and track changes over time. All calculators are free to use — no account required.
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