Tools
Free gym tools.
Honest numbers for eating and lifting, with the same rules the Recomp app uses.
Nutrition
Weight loss and gain calculator
Daily calories, protein, carbs and fat for your goal and pace, and when you'll reach your target.
Open → NutritionMaintenance calorie calculator
Your TDEE from your job, your steps and your workouts, not a vague activity level.
Open → BodyBMI calculator
Your BMI with WHO or Asian cut-offs, the healthy range for your height, and a waist check.
Open → StrengthOne rep max calculator
Your estimated max from any hard set, and what to lift for 3, 5, 8 or 10 reps.
Open → BarbellPlate calculator
The plates for each side of the bar, in kg or lb.
Open → WorkoutsShort workout builder
Drag the minutes and watch a full session shrink to fit, keeping what matters.
Open →