// Free tools

Fitness calculators .

Over 150 free calculators for fat loss, muscle, strength, nutrition and training — built by the coaches at RPM Gym Abu Dhabi.

Basic Fitness CalculatorsWeight-Loss CalculatorsMuscle-Building CalculatorsStrength CalculatorsNutrition CalculatorsSupplement CalculatorsCardio CalculatorsGym & Plan CalculatorsRamadan & GCC Calculators
20 tools

Basic Fitness Calculators

BMI, BMR, TDEE, body fat and the core numbers behind every fitness goal.

BMIBMRTDEECalorieCalorie DeficitCalorie SurplusMaintenance CaloriesIdeal WeightHealthy Weight RangeBody FatLean Body MassFat-Free MassBody TypeWaist-to-Hip RatioWaist-to-Height RatioMetabolic AgeResting Metabolic RateGoal WeightWeight Loss PercentageWeight Gain Percentage
20 tools

Weight-Loss Calculators

Deficits, timelines and calories burned across every type of training.

Weight Loss TimelineHow Long to Lose 5kgHow Long to Lose 10kgWeekly Weight Loss TargetCalorie Deficit NeededSteps to CaloriesWalking CaloriesTreadmill CaloriesRunning CaloriesCycling CaloriesHIIT Calories BurnedBoxing Calories BurnedSwimming Calories BurnedStairmaster Calories BurnedElliptical Calories BurnedFat Loss Workout PlanWeight Loss PlateauCheat Meal CalorieBefore/After Weight GoalEvent Body Transformation Timeline
20 tools

Muscle-Building Calculators

Bulking calories, macros, training volume and progression for growth.

Muscle Gain TimelineLean Bulk CalorieBulking CalorieClean Bulk MacroMuscle Gain MacroProtein for Muscle GainTraining VolumeWeekly SetsProgressive OverloadWorkout SplitPush Pull LegsUpper/Lower SplitFull-Body WorkoutHypertrophy VolumeRecovery TimeRest Between SetsBeginner Muscle PlanHardgainer CalorieSkinny-to-Muscular PlanMuscle-to-Fat Ratio
20 tools

Strength Calculators

1RM estimates, strength standards, Wilks/DOTS and programming tools.

One-Rep MaxBench Press 1RMSquat 1RMDeadlift 1RMOverhead Press 1RMLeg Press 1RMDumbbell Press 1RMStrength StandardsStrength LevelPowerlifting TotalWilks ScoreDOTS ScorePlateWarm-Up SetRPERIRTraining MaxPercentage-Based Lifting5x5 Weight ProgressionDeload
20 tools

Nutrition Calculators

Macros, protein, meal planning and calories for everyday foods.

MacroProteinCarbohydrateFat IntakeFiber IntakeSugar IntakeMeal CalorieMeal PrepHigh-Protein MealSaudi Meal CaloriesRice PortionChicken and Rice MealEgg ProteinCoffee CaloriesSmoothie CaloriesRestaurant Meal Calorie EstimatorFast Food Calorie EstimatorGrocery ProteinDaily Meal PlanWeekly Meal Plan
10 tools

Supplement Calculators

Creatine, whey, caffeine, electrolytes and supplement value.

CreatineCreatine LoadingWhey Protein ScoopCaffeine IntakePre-Workout CaffeineElectrolyte IntakeHydration + ElectrolytesProtein Powder DurationSupplement Cost Per ServingPost-Workout Nutrition
15 tools

Cardio Calculators

Heart-rate zones, VO2 max, pace and finish times.

Maximum Heart RateHeart Rate ZoneFat Burning ZoneVO2 MaxRunning PaceTime, Pace, Distance5K Pace10K PaceTreadmill PaceTreadmill InclineCalories Burned by Heart RateCardio Fitness LevelWalking PaceCycling PaceRowing Pace
15 tools

Gym & Plan Calculators

Membership value, training frequency and personalised plan generators.

Gym Membership ROICost Per VisitPersonal Training Sessions NeededBest Gym Plan for My GoalBest Class for My GoalHow Many Days Should I TrainBeginner Gym Routine GeneratorWorkout Plan GeneratorClass Schedule MatcherFree Trial Plan GeneratorGym Readiness QuizFitness Goal QuizBody Transformation Plan Generator30-Day Gym Challenge Generator90-Day Transformation
10 tools

Ramadan & GCC Calculators

Ramadan, hydration and heat tools built for life in the Gulf.

Ramadan WorkoutRamadan Calorie SplitRamadan HydrationSuhoor MacroIftar CalorieSummer HydrationHeat Workout SafetyIndoor Walking CaloriesWedding Fitness TimelineEid Transformation Plan

Numbers are step one.

Turn the data into results with a coach. Book a free guided tour at RPM Gym Abu Dhabi.

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