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Free Fitness Tools & Calculators

Professional-grade calculators used by thousands of lifters. Get instant results without creating an account.

Why Accurate Fitness Calculations Matter

Training without data is like driving without a map. Whether you're calculating your Total Daily Energy Expenditure (TDEE), estimating your one-rep max (1RM), or tracking weekly training volume, accurate numbers form the foundation of effective programming. Small errors compound over time—a TDEE off by 200 calories means 1,400 weekly calories miscounted, potentially stalling your cut or bulk for months.

These calculators use the same formulas trusted by coaches and sports scientists: Mifflin-St Jeor for TDEE, Epley and Brzycki for 1RM, and evidence-based volume landmarks (MEV/MAV/MRV) from hypertrophy research. Each tool is designed to give you actionable numbers you can use immediately in your training.

While calculators provide excellent starting points, real progress comes from tracking and adjusting. That's why Arvo's AI goes beyond static calculations—it learns from your actual performance and adapts recommendations set by set, turning these baseline numbers into personalized coaching.

Recommended Setup Flow

For the best results, use these tools in order:

1

TDEE Calculator

Find your daily calories

2

Macro Calculator

Set protein, carbs & fat

3

Workout Generator

Get your training program

4

1RM Calculator

Know your starting weights

Fitness Assessment

Complete our comprehensive fitness questionnaire in 5 minutes. Discover your movement limitations and get personalized recommendations.

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TDEE Calculator

Calculate your Total Daily Energy Expenditure. Find your maintenance, cutting, and bulking calories.

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Macro Calculator

Get your optimal protein, carb, and fat targets based on your goals and activity level.

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1RM Calculator

Estimate your one-rep max from any weight and rep combination. Uses Epley, Brzycki, and Lander formulas.

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Volume Calculator

Calculate your weekly training volume per muscle group. Track sets against MEV/MAV/MRV landmarks.

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Workout Generator

Generate customized workout plans based on your goals, equipment, and available time.

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Home Workout Generator

Create effective bodyweight workouts with zero equipment. Progressive calisthenics for all levels.

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BMI & Body Fat

Calculate your BMI and body fat percentage using the Navy method. Track body composition progress.

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Plate Calculator

Calculate which plates to load on your barbell for any target weight. Quick reference for common lifts.

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Calorie Deficit Calculator

Calculate how long it will take to reach your weight goal. Get a realistic timeline for your cut or bulk.

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RPE / RIR Calculator

Convert between RPE, RIR, and percentage of 1RM. Understand intensity for autoregulated training.

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Deload Calculator

Find out when you need to deload and which protocol is right for you. Prevent overtraining.

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Split Quiz

Find your optimal workout split based on your goals, schedule, and experience level.

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Exercise Substitutes

Find the best alternatives for any exercise based on muscle activation and movement pattern.

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Water Intake Calculator

Calculate your optimal daily water intake based on weight, activity level, and climate.

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Frequently Asked Questions

Are fitness calculators accurate?
Fitness calculators provide reliable estimates based on validated formulas. TDEE calculators using Mifflin-St Jeor are accurate within 10% for most people. 1RM calculators are most accurate for rep ranges of 1-10. However, individual variation exists—use calculator results as starting points and adjust based on real-world results over 2-4 weeks.
Which calculator should I use first?
Start with the TDEE calculator to establish your daily calorie needs, then use the macro calculator to set protein, carb, and fat targets. For training, use the 1RM calculator to establish baseline strength levels, then the volume calculator to ensure you're training within optimal ranges. The workout generator can then create a program using all this data.
How often should I recalculate my TDEE?
Recalculate your TDEE every 4-8 weeks or whenever your weight changes by more than 5 lbs (2-3 kg). Your metabolism adapts to caloric intake over time, so periodic recalculation ensures your nutrition stays aligned with your goals. Also recalculate after significant changes in activity level or training frequency.
Can I use these calculators for bodybuilding?
Absolutely. These tools are specifically designed with bodybuilding and powerbuilding in mind. The volume calculator tracks MEV/MAV/MRV landmarks essential for hypertrophy programming. The 1RM calculator helps with percentage-based training. The macro calculator supports both cutting and bulking phases with appropriate protein recommendations for muscle preservation and growth.
What's the difference between these calculators and Arvo's AI?
These calculators give you static snapshots based on the data you input. Arvo's AI continuously learns from your training—tracking every set, monitoring fatigue patterns, and adjusting recommendations in real-time. While calculators tell you where to start, Arvo's 20+ AI agents tell you exactly what to do next, adapting to how you're performing today.

Want AI-Powered Training?

These calculators are great for quick estimates. But Arvo's AI tracks your 1RM automatically, adjusts every set in real-time, and manages your volume across training cycles.

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