Free Tools
Your fitness tools
Science-based calculations, instant results. All tools are free and require no sign-up.
Instant result
BMI Calculator
Calculate your Body Mass Index and find out your category (underweight, normal, overweight, obese).
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Personalised
Calorie & Macro Calculator
Determine your daily calorie needs and ideal macronutrient split based on your goal.
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12-month projection
Progress Simulator
Visualise your transformation over 3–12 months: weight loss, muscle gain, or maintenance with a realistic plan.
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Epley formula
1RM Estimator
Estimate your one-rep max (1RM) for squat, bench press or deadlift using the Epley formula.
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Want a personalised plan?
Tools give general estimates. For real results, work with Lara.
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