The numbers behind
your training plan.
Every calculator here uses the same formulas that power Zenith's adaptive coaching engine. Get a number, then get the app that acts on it.
iPhone · iOS 17 +
TDEE Calculator
Total daily energy expenditure — how many calories you actually burn.
Macro Calculator (Cutting)
Protein, carbs, and fat targets for a fat-loss phase.
Macro Calculator (Bulking)
Macro targets for a lean mass-gain phase.
1RM Calculator
Estimate your one-rep max from any rep-and-weight combination.
BMR Calculator
Basal metabolic rate — calories burned at complete rest.
Body Fat Calculator
Navy and BMI methods for estimating body-fat percentage.
Calorie Deficit Calculator
Find the daily target that hits your goal date.
Protein Intake Calculator
Daily protein target by bodyweight and goal.
LBM Calculator
Lean body mass and FFMI from your current stats.
Weight Loss Timeline
How long to reach your goal at a given deficit.
Maintenance Calculator
Calories to maintain after a cut.
Weekly Volume Calculator
Sets per muscle group per week for your split.
RPE → % Calculator
Convert rate of perceived exertion to percentage of 1RM.
Bulk vs Cut Calculator
Which phase is right for your current stats and goal?
Reverse Diet Calculator
Raise calories without gaining fat after a cut.
Adaptive TDEE Calculator
Your true maintenance calories, back-calculated from real weigh-ins.
FFMI Calculator
Fat-free mass index and how close you are to the natural muscle ceiling.
DOTS Calculator
Modern bodyweight-adjusted powerlifting strength score (replaces Wilks).
Strength Standards
How your bench, squat, and deadlift rank for your bodyweight.
Barbell Plate Calculator
Exactly which plates to load on each side of the bar.
Protein Per Meal
Split your daily protein to clear the muscle-building threshold each meal.
Zenith App
Get the app behind
these calculators.
Zenith runs these calculations live as your stats change — and builds your workout and meal plan around them. Free on the App Store.
Download on App Store