Free fitness calculators for training volume, 1RM, TDEE, body fat, and more — plus expert guides that put the numbers to work.
Free Tools
Precise numbers for training, nutrition, and body composition. No guesswork.
Find your optimal weekly sets per muscle group
Set your working weights precisely for hypertrophy
Know exactly how many calories your body needs
Track your body composition accurately
Dose creatine correctly for your bodyweight
Build muscle and lose fat simultaneously
Expert Guides
Science-backed guides built to work alongside the calculators.
Denstar Fitness provides evidence-based fitness calculators and practical training guidance designed to help you make informed decisions about your workouts, nutrition, and performance. The tools are built using established research and real-world training principles to deliver clear, useful estimates rather than generic averages.
The platform includes 48 free calculators covering strength training (1RM, training volume, progressive overload), body composition (BMI, body fat, lean body mass, ideal weight), nutrition (TDEE, macros, protein, fat intake), running (pace, VDOT, race prediction), and calisthenics (pull-up strength, push-up equivalence). Supporting training and nutrition guides explain the reasoning behind these numbers so they can be applied effectively in practice.
The goal is to provide reliable tools and straightforward guidance that support consistent progress, better planning, and a clearer understanding of fitness metrics.
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