Accurate, practical, and free — science-based tools to understand your body’s needs and make informed training and nutrition choices.
Reviewed by the PhysiqueFormulas Editorial Team — October 2025. Educational use only.
Each calculator is built on verified formulas from exercise science and nutrition research. Use them individually or together to map energy needs, recovery targets, and performance over time.
Calories
Estimate daily calorie needs using activity and baseline metabolism.
OpenHealth
Check your Body Mass Index and see where it lands on the chart.
OpenComposition
Estimate body fat percentage via circumference or skinfold inputs.
OpenNutrition
Dial in daily protein for muscle maintenance, repair, and growth.
OpenBalance
Find a workable split of protein, carbs, and fats for your goal.
OpenStrength
Estimate one-rep max and set intensity without testing to failure.
OpenEach tool focuses on one piece of the puzzle, but the clearest picture appears when you connect them:
Used together, these tools turn guesswork into a measurable, repeatable process you can actually stick with.
All calculators are reviewed for clarity and accuracy. Last review: October 2025.
