Free

Fitness Tools

Calculate your calories, protein, macros, strength and more. All free, no account needed. Built on sports science research.

Nutrition
Calorie Calculator
Calculate your daily energy needs (TDEE) based on your body and activity level. Including goals for weight loss and muscle gain.
Mifflin-St Jeor formula
Protein Calculator
How many grams of protein do you need per day? Calculated based on your weight, goal and activity. With example meals.
1.6-2.2 g/kg
Macro Distribution
Distribute your calories across protein, carbohydrates and fat. Tailored to your goal with meal timing suggestions.
Protein / Carbohydrates / Fat
Water Intake
How much water should you drink per day? Calculated based on weight, sport and climate.
Liters per day
Body Composition
Calculate BMI
Body Mass Index with honest context about the limitations of BMI for athletes.
Weight / height
Body Fat Percentage (Navy)
Estimate your body fat percentage with the US Navy method. More accurate than BMI, no equipment needed.
Neck + waist + hip
Skinfold Caliper
7-site skinfold measurement with composite formula. The most accurate method without DEXA scan.
7 skinfold measurements
FFMI Calculator
How close are you to your genetic potential? Fat-Free Mass Index with natural limit reference.
Genetic potential
Training
Workout Plan
Generate a custom plan. Full body, push/pull/legs or upper/lower, tailored to your level and goal.
2-6 days per week
1RM Calculator
Calculate your one rep max without having to test maximally. Including training percentages per goal.
Epley formula
Strength Standards
How strong should you be for your body weight? Standards for squat, bench, deadlift and more.
Beginner to elite
Training Volume
How many sets per muscle group per week? MEV, MAV and MRV tailored to your experience and recovery.
Sets per week
Advice and Planning
Plan Generator
Enter your details and get a complete personal plan: calories, macros, schedule and more. Via WhatsApp.
All-in-one wizard
Cut or Bulk Advisor
Should you cut, bulk or recomp? Enter your body fat percentage and experience for personal advice.
Decision tool
Supplement Guide
Which supplements are worth it? Interactive quiz with dosages, evidence and cost per month.
35+ supplements reviewed
Meal Plan Planner
When is it best to eat around your training? Visual timeline with meal timing.
Meal timing
Muscle Fiber Type Test
Are you more fast-twitch or slow-twitch? Test it with your 1RM and a simple gym test.
Unique field test
Body Type Test
What frame do you have? Measure your wrist circumference and discover what it means for your training.
Frame classification
Knowledge Base
Muscle Anatomy
Interactive guide with 15 muscle groups. Functions, best exercises and training tips per muscle.
15 muscle groups
Exercise Library
44 exercises with video, technique, common mistakes and variations. From squat to face pull.
44 exercises with video

Tools give you the numbers. Steev gives you the plan, the guidance and the motivation to actually use them.

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