Calculators
Free fitness calculators
Fast, free tools with no signup — get instant numbers for calories, strength and barbell loading. Every calculator uses the same formulas that power SSS Workout Assistant, so your results carry straight into your training.
TDEE & Macro Calculator
Find your daily calorie burn (TDEE) and get protein, carb and fat targets for cutting, maintaining or bulking — the same math the app uses.
Open calculator →One-Rep-Max Calculator
Estimate your 1RM from any set using the Epley and Brzycki formulas, plus a full percentage-to-reps table for programming your working weights.
Open calculator →Plate Loading Calculator
Enter a target total and bar weight and see exactly which plates to load on each side — in kg or lb, with the closest achievable weight.
Open calculator →BMI Calculator
Get your Body Mass Index, your category, and the healthy weight range for your height — metric or imperial, with honest notes on what BMI can't tell you.
Open calculator →Body Fat Calculator
Estimate body-fat percentage with just a tape measure using the US Navy method — plus fat mass vs lean mass when you add your weight.
Open calculator →Turn the numbers into a plan
SSS Workout Assistant builds a custom weekly routine and nutrition targets from your profile, then keeps you consistent — free.
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