Fitness
Calculators
Evidence-based calculators for bloodwork interpretation, body composition, nutrition, training load, and PED dosing. All calculations run locally in your browser — no data is collected or transmitted.
Calculators for interpreting hormone panels, kidney function, insulin resistance, hematology, and lipid markers. Essential monitoring tools for steroid, TRT, and PED users.
Free Testosterone Calculator
Estimate free and bioavailable testosterone from Total T, SHBG, and albumin using the Vermeulen formula. Results in pg/mL, nmol/L, and percentage of total.
Open CalculatoreGFR Calculator
Estimated glomerular filtration rate using the CKD-EPI 2021 equation. Enter serum creatinine, age, and sex — get eGFR and CKD stage instantly.
Open CalculatorHOMA-IR Calculator
Insulin resistance index from fasting glucose and fasting insulin using the Matthews 1985 equation. Essential metabolic monitoring for GH and PED users.
Open CalculatorHematocrit Risk Meter
Assess polycythemia risk from hematocrit and hemoglobin values. Flags donation threshold and hyperviscosity risk for steroid and EPO users.
Open CalculatorE2:T Ratio Calculator
Estradiol-to-testosterone ratio from a standard hormone panel. Flags elevated aromatisation and guides AI use decisions on cycle.
Open CalculatorFree Androgen Index (FAI)
Total testosterone divided by SHBG × 100. A rapid androgen availability estimate used in female hormone panels and PCOS assessment.
Open CalculatorLDL & Lipid Risk Score
Non-HDL cholesterol, triglyceride-to-HDL ratio, and Friedewald LDL from a standard lipid panel. Cardiovascular risk tier interpretation.
Open CalculatorLiver Stress Index
AST/ALT ratio with GGT context. Distinguishes hepatocellular from cholestatic patterns — relevant for oral steroid hepatotoxicity monitoring.
Open CalculatorBUN/Creatinine Ratio
Differentiates pre-renal from intrinsic renal causes of elevated creatinine. Useful for dehydration and high protein intake assessment on cycle.
Open CalculatorCalculators for estimating and tracking body fat, lean mass, and ideal weight targets using validated anthropometric formulas.
BMI & Body Fat Calculator
Body mass index and estimated body fat percentage using the U.S. Navy method. Flags values outside healthy reference ranges.
Open CalculatorLean Body Mass Calculator
LBM from weight, height, and sex using Boer, James, and Hume formulas. Three-formula average for robust estimates. Essential for protein targets, FFMI input, and dosing calculations.
Open CalculatorFFMI Calculator
Fat-free mass index from weight, height, and body fat percentage. Includes adjusted FFMI normalised to 1.80m and classification against the natural bodybuilding ceiling (Kouri et al. 1995).
Open CalculatorIdeal Body Weight Calculator
Ideal weight estimates using the Devine, Robinson, and Miller formulas. Useful as a clinical reference point for medication dosing and cutting targets.
Waist-to-Hip Ratio
Cardiometabolic risk assessment from waist and hip circumference. More sensitive than BMI for detecting central obesity and visceral fat accumulation.
Skinfold Body Fat Calculator
Body fat estimation using the Jackson-Pollock 3-site and 7-site skinfold protocols. Requires caliper measurements for accurate results.
Calculators for energy expenditure, macronutrient targets, and dietary planning for bulking, cutting, and body recomposition.
Calorie & TDEE Calculator
Total daily energy expenditure from weight, height, age, and activity level using the Mifflin-St Jeor equation. Outputs maintenance, cut, and bulk targets.
Open CalculatorProtein & Macro Target Calculator
Personalised protein, fat, and carbohydrate targets based on TDEE, body weight, goal, and training frequency. Outputs grams and percentage splits.
Cutting Deficit Calculator
Optimal caloric deficit based on current body fat and lean mass. Estimates weekly fat loss rate and flags deficits that risk muscle tissue loss.
Bulking Surplus Calculator
Minimum effective caloric surplus for muscle gain with minimal fat accumulation. Based on lean mass, training experience, and anabolic status.
Creatine Loading Calculator
Optimal loading phase dose and maintenance dose from body weight. Compares loading vs. gradual saturation protocols with timeline to full saturation.
Water Intake Calculator
Daily water intake target from body weight, activity level, and ambient temperature. Adjusted for diuretic compound use and high-protein dietary load.
Calculators for one-rep max estimation, strength standards, training load, and cardiovascular performance metrics.
Bench Press 1RM Calculator
Estimate your one-rep maximum in the bench press from working weight and rep count. Seven established formulas compared side by side.
Open CalculatorSquat 1RM Calculator
One-rep maximum estimate for the back squat using seven validated formulas — Epley, Brzycki, Lombardi, Mayhew, and more. Training load percentages included.
Open CalculatorDeadlift 1RM Calculator
One-rep maximum estimate for the conventional deadlift using seven validated formulas. Optional Big Three total — add bench and squat for a combined powerlifting score.
Open CalculatorWilks & DOTS Calculator
Bodyweight-normalised strength score for comparing powerlifting totals across weight classes. Outputs Wilks Score and DOTS Score with strength tier classification.
Open CalculatorTraining Volume Load Calculator
Session tonnage from sets, reps, and weight. Tracks weekly volume load per muscle group — key progressive overload metric beyond rep counts alone.
RPE / RIR Converter
Converts between RPE, reps in reserve, and percentage of 1RM. Useful for auto-regulating training intensity without fixed percentage schemes.
Max Heart Rate & Zone Calculator
Maximum heart rate from age using the Tanaka and Fox formulas. Outputs five training zones for aerobic base, threshold, and interval work.
VO2 Max Estimator
VO2 max estimate from resting heart rate or Cooper 12-minute run test result. Cardiovascular fitness classification by age and sex.
Dosing calculators and pharmacokinetic tools for peptides, testosterone, and other performance-enhancing compounds.
Peptide Dosage Calculator
Injection volume from vial size in mg, bacteriostatic water volume, and desired dose in mcg. Supports all standard peptide reconstitution protocols.
Open CalculatorTRT Dosage Calculator
Injection volume for testosterone based on vial concentration and prescribed dose in mg. Supports all common ester concentrations.
Open CalculatorCompound Half-Life Tracker
Blood concentration decay curve for anabolic ester compounds over time. Enter injection dose and frequency — outputs active compound level by day.
Ester Release Calculator
Actual testosterone or nandrolone content per mg of ester compound. Accounts for molecular weight of the ester — essential for accurate dose comparison.
PCT Start Date Calculator
Optimal PCT start date based on last injection date, ester half-life, and target clearance threshold. Outputs day-by-day compound level to clearance.
Aromatisation Load Estimator
Estimated E2 conversion risk from a compound stack based on aromatisation rates. Flags high-risk stacks and guides AI consideration thresholds.
All fitness calculators are provided for educational and reference purposes only. Results are not medical recommendations. Consult a qualified physician before applying any protocol. See our Disclaimer for full details.
