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. Useful for runs and sport conditioning.

• Endurance

  Running Pace Calculator

  Turn a distance and time into minutes per mile so your easy runs stay easy.

• Context

  BMI Calculator

  Body mass index is a rough screen, not a verdict. Especially if you lift.

• Fuel

  Creatine Dose Calculator

  A simple daily creatine monohydrate estimate for athletes. Not medical advice.