Resources

Find your complete fitness score based on five different components of physical fitness. Scores are all normalized by sex, weight, height, and age so you can directly compare your scores to others.

Find your strength score. Compare yourself to nearly any other lifter as sex, body weight, and age are taken into account. Calculated from a combination of four major compound movements, results also include how balanced your development is.

Find your cardio score. Compare yourself to nearly any other cardio athlete as sex, age, and type of cardio is taken into account. Calculated from aerobic and/or anaerobic capacity.

Calculate your body composition rank. Results include body fat percentage ranking, adjusted fat free mass index ranking and how they combine to create your overall ranking. Sex and age are controlled for, allowing for comparison with nearly anyone.

Compare how different exercises are loaded at a given strength score. Great for showing generally balanced strength development and how much someone at the given strength score will be lifting.

Calculate your 1 rep max and more for any lift. Just enter sets, reps, weight, and optionally body weight.

Calculate the torque at the shoulder for lever based calisthenics progressions based on your height and weight. Useful for planche, front lever, and back lever.

How many reps should I be able to do? Performance standards for many exercises commonly used to test muscular endurance. Accounts for sex, body weight, and age.

Strength standards for most exercises. Based on competition data, world records, and average training time to achieve. Accounts for sex, body weight, and age. Calisthenics strength standards in the works.

Find your strength score. Compare yourself to nearly any other lifter as sex, body weight, and age are taken into account. Calculated from a combination of four major compound movements, results also reveal how balanced your development is.

Find out what your pace equates to at different distances. Given a distance and time, this returns the equivalent pace in terms of difficulty at different distance. Currently four types of cardio are supported: running, rowing, swimming, and walking.

Performance standards at several common distances for several types of cardio. Based on competition data, world records, and average training time to achieve.

Find your cardio score. Compare yourself to nearly any other cardio athlete as sex, age, and type of cardio is taken into account. Calculated from aerobic and/or anaerobic capacity.

Calculate your body fat percentage with body circumference measurements. Simple, convenient, and accurate within ~3%. Based on the US Navy method.

Calculate your caloric needs with the most accurate and straightforward formula. All you need to know is your weight, body fat percentage, and activity level. If you don't know your body fat percentage, you can easily estimate it with the Body Fat % Calculator listed above.

Calculate your body composition rank. Results include body fat percentage ranking, adjusted fat free mass index ranking and how they combine to create your overall ranking. Sex and age are controlled for, allowing for comparison with nearly anyone.

Generate a custom semi-randomized workout within the specified parameters. Workouts can include resistance training, cardio, circuits, power training, and mobilization work. Currently a work in progress.