Convert any calorie target to grams of protein, fat and carbs. Diet presets (keto, balanced, high-protein, custom), per-meal breakdown and body-weight protein recommendations.
| Macro | % | Daily g | Per meal g | kcal |
|---|
Calories per gram: protein 4, carbs 4, fat 9. Grams = (calories × split%) / kcal-per-gram.
Protein recommendation: 0.8 g/kg sedentary, 1.6 g/kg active, 2.2 g/kg cutting (per body weight).
Custom percentages must sum to 100%; otherwise the result shows "—".
One Rep Max (1RM) Calculator + % Chart
Estimate your 1RM with 5 formulas (Epley, Brzycki, Lombardi, O'Conner, Wathan) and a full %1RM training chart.
Barbell Plate Loading Calculator (kg / lb)
Plate math for any target weight, with available plate inventory, in kg or lb — for Olympic, women's and trap bars.
Wilks, DOTS & IPF GL Powerlifting Score Calculator
Compare powerlifting totals across weight classes with Wilks, DOTS and IPF GL coefficients.
Heart Rate, FTP & Pace Training Zone Calculator
Generate Z1–Z5 training zones from threshold heart rate, FTP or threshold pace for running, cycling and rowing.
Running Pace Converter & Race Time Predictor
Convert running pace between min/km and min/mi and predict your 5K, 10K, half and full marathon times.
Cycling Power to Speed Calculator
Estimate cycling speed from watts using bike weight, gradient, wind and surface drag.
