The numbers behind your training.
Free calculators built on the same formulas the DAWT AI coach uses every day: calorie needs, macros and one rep max. No sign-up, no tricks.
TDEE calculator
How many calories you burn in a day and how many to eat to cut, maintain or build muscle: Mifflin-St Jeor + recommended macros.
Calculate your calories →One rep max calculator (1RM)
Your estimated max from any set, with the load percentage table to program strength and hypertrophy.
Calculate your 1RM →Protein calculator
How much protein you need per day if you lift weights: calculated at 1.6 g per kg (0.73 g per lb), split by meals, with what the research really says.
Open the calculator →Plate calculator
Type the weight you want to lift and see which plates to load on each side of the bar, in pounds or kilograms, for a 45, 35 or 15 lb bar.
Open the calculator →Max heart rate
Estimate your maximum heart rate from your age with the Tanaka formula (208 minus 0.7 times age) and compare it with the classic 220 minus age.
Open the calculator →Training volume
Count your weekly sets for each muscle group and see whether you are below, inside or above the range guidelines recommend for building muscle.
Open the calculator →Running pace calculator
Enter a distance and a time to get your running pace per mile or kilometer, your speed, and your finish time for 5K, 10K, half and full marathon at that pace.
Open the calculator →Tabata timer
Free Tabata timer: 20 seconds on, 10 off, 8 rounds, with beeps and a countdown. Switch to EMOM or set your own work, rest and rounds for any interval workout.
Open the calculator →Calories burned calculator
Estimate the calories you burn walking, running, cycling, lifting and 20 other activities from your weight and the minutes, with the 2024 Compendium MET values.
Open the calculator →Heart rate zone calculator
Calculate your heart rate training zones in beats per minute, from your age or your measured max heart rate, with the intensity ranges of the ACSM guidelines.
Open the calculator →RPE calculator
Turn a set you just did into the right load for your next one: enter weight, reps and reps in reserve, choose your target reps and RPE, and get the weight to use.
Open the calculator →More tools on the way. Inside the app, these numbers update themselves with every workout.