Calculators
Free, evidence-based tools to help you plan your training and nutrition — built by Sydney personal trainers.
Daily Energy Needs Calculator
Estimate your daily calories using the Mifflin-St Jeor equation and find your maintenance, cutting, and bulking targets.
1-Rep Max Calculator
Estimate the most weight you could lift for a single rep using the proven Epley formula, plus percentage training loads.
Steps to Lose Weight Calculator
Work out how many daily steps you need to hit your weight-loss goal, backed by the latest steps-for-health research.
Max Heart Rate Calculator
Calculate your maximum heart rate with the evidence-based Tanaka and Gulati formulas and find your training zones.