Calculators for training with more clarity
Quick math for training, nutrition basics, body composition and planning — including cost-per-serving comparisons for supplements, with no sign-up. Then let SelfShapeAI build, log and adjust the plan for you.
Find the right calculator
Explore by goal or describe the calculation you need.
Training
Loads, weekly volume and intensity to turn execution into data.
1RM calculator
Estimate your one-rep max from a submaximal set and see the suggested load for each rep range.
Weekly volume calculator
Add up the sets per muscle group across the week and see whether your volume sits inside the reference range for hypertrophy.
RPE and RIR load calculator
Enter the weight, the reps and how many were left (RIR) to estimate your 1RM and see suggested loads for each rep range.
Nutrition basics
Supporting math to understand protein, macros and supplements — without treating it as a prescription.
Macro and calorie calculator
Estimate your daily calories (TDEE) and a split of protein, fat and carbs based on your goal.
Daily protein calculator
Estimate a daily protein range by body weight and see how much that means per meal.
Whey cost calculator
Compare whey by what matters: protein percentage, total protein in the tub and cost per protein dose.
Whey protein comparator
Compare two wheys by cost per real protein, cost per target dose and total protein delivered in the container.
Creatine calculator
See the daily maintenance dose and an optional loading estimate by body weight.
Creatine comparator
Compare two creatines by cost per usable gram, cost per daily dose and the container's estimated duration.
BMR and TDEE calculator
Estimate your basal metabolic rate with the Mifflin-St Jeor formula and see your approximate daily expenditure by activity.
Body composition
Screening estimates to read body context without diagnosis or promises.
BMI calculator
Calculate your BMI, see the adult screening category and estimate the weight range tied to a BMI considered healthy.
Body fat calculator
Estimate body fat percentage with the RFM formula using height and waist, with estimated fat mass and lean mass.
FFMI calculator
Estimate the fat-free mass index and the normalized FFMI from weight, height and body fat percentage.
Planning
Tools to organize frequency, carbs across the week and your real training level.
Training frequency calculator
Tell us how many days you train per week and your level to see the split and per-muscle frequency that usually fit best.
Carb cycling calculator
Distribute carbs between high and low days while preserving the weekly total, with no promise of a magic metabolic effect.
Training level calculator
Classify your level by consistency, technique, logging, progression and volume tolerance — not just by time at the gym.