Free Tools
Train on your own with Trainera's free workout and diet tracker, or get matched with a certified personal trainer who builds your plan around these numbers.
Free TDEE calculator: find your total daily energy expenditure and the exact calories to cut, maintain, or bulk. Mifflin-St Jeor, no signup.
Free calorie calculator: how many calories to eat per day to lose weight, maintain, or gain muscle, based on your body and activity level.
Free macro calculator: get your daily protein, carbs, and fat in grams for fat loss, maintenance, or muscle gain. Based on your calories and weight.
Free 1RM calculator: estimate your one-rep max from any set, plus a full percentage table for programming your lifts. Epley and Brzycki formulas.
Free BMI calculator: find your body mass index and category in seconds. Understand what BMI does and does not tell you about your health.
Free protein calculator: how much protein you need per day in grams to build muscle or lose fat, based on your bodyweight and goal.