Calculators

Free Cutting Tools

No signup. No paywall. Science-based calculators to help you cut smarter. Each one uses peer-reviewed formulas and shows you exactly how the numbers are calculated.

TDEE & Deficit Calculator

Estimates your Total Daily Energy Expenditure using the Mifflin-St Jeor equation and your activity level. Then calculates mild, moderate, and aggressive deficit targets.

Best for: Anyone starting a cut who needs a calorie target.

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Macro Split Calculator

Takes your calorie target and splits it into protein, carb, and fat grams based on your goal — cutting, maintenance, or recomp.

Best for: People who know their calories but need macro targets.

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Protein Intake Calculator

Calculates your optimal daily protein intake based on bodyweight, body fat percentage, and training intensity. Uses research-backed ranges.

Best for: Lifters who want to hit the right protein target for muscle retention.

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Body Fat Estimator

Uses the US Navy method — neck, waist, and hip measurements — to estimate body fat percentage without calipers or a DEXA scan.

Best for: Anyone who wants a rough body fat estimate at home.

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1RM Calculator

Estimates your one-rep max from any rep range using the Epley formula. Works for bench, squat, deadlift, or any compound lift.

Best for: Lifters programming percentages or tracking strength.

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Cut Duration Estimator

Projects how many weeks your cut will take based on current weight, target weight, and deficit size. Week-by-week weight projection.

Best for: Anyone planning the timeline for a cut.

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Recomp Calculator

Splits calories between training days and rest days for body recomposition — eating more when you train, less when you rest.

Best for: People near maintenance who want to build muscle and lose fat simultaneously.

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Volume Calculator

Recommends optimal weekly sets per muscle group based on your training experience and recovery capacity.

Best for: Intermediate and advanced lifters optimising their training volume.

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Meal Plan Generator

Distributes your daily macros across meals based on how many times you eat. Shows target protein, carbs, and fat per meal.

Best for: Anyone who finds daily macro targets overwhelming without a per-meal breakdown.

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