Tools

Numbers you can actually use

Calculators for training and fuel. Then log the work in the free Vitality Engine. These are estimates, not medical advice.

• Calories

  TDEE Calculator

  Estimate maintenance calories with Mifflin-St Jeor, then take the number into the free Vitality Engine meal plan.

• Fuel

  Macro Calculator

  Turn a calorie target into protein, carbs, and fat for muscle gain, fat loss, or maintenance.

• Strength

  One-Rep Max Calculator

  Estimate a 1RM from a hard set using the Epley formula. Use it to pick working weights, not to ego-load.

• Gym floor

  Plate Calculator

  See which plates to load on each side of a barbell so you are not doing math between sets.

• Conditioning

  Heart Rate Zone Calculator

  Estimate easy, tempo, and interval heart rate zones from age. A coaching range for runs and sport work, not a clinic reading.

• Endurance

  Running Pace Calculator

  Turn a distance and time into minutes per mile so your easy runs stay easy, especially in a lift week.

• Context

  Athletic BMI Calculator

  BMI calculator for athletes and gym-goers. A rough screen with muscle context, not a verdict. Free Vitality Sweat tool.

• Fuel

  Creatine Dose Calculator

  Creatine monohydrate daily dose calculator for athletes. Simple 3-5g guidance, optional loading notes. Not medical advice.