Scientifically validated evaluation tools inspired by NASM protocols. Assess, program, and achieve your goals with elite-level precision.
Body Mass Index Inputs
ft
in
cm
lbs
Assessment Results
Enter your measurements to reveal your Body Mass Index evaluation.
22.4Normal RangeHealthy
Under 18.518.5 - 24.925 - 29.930+
What this means
Your BMI is within the healthy weight range. Maintaining a healthy weight reduces the risk of serious health conditions.
Basal Metabolic Rate Inputs
yrs
ft
in
cm
lbs
Assessment Results
Enter your measurements to reveal your Basal Metabolic Rate evaluation.
1,780Calories/DayBasal Metabolism
What is BMR?
Basal Metabolic Rate is the baseline energy (calories) your body burns at complete rest to sustain life-supporting functions like breathing, circulation, and cell regeneration. It excludes active movement.
Energy Expenditure Inputs
yrs
ft
in
cm
lbs
Assessment Results
Enter your measurements to reveal your TDEE and nutritional recommendations.
2,450Target Calories/DayMaintenance
2,450Maintenance
1,580BMR Baseline
150gProtein (g)
250gCarbs (g)
75gFat (g)
Strength Inputs
lbs
reps
Assessment Results
Enter the weight lifted and repetitions performed to estimate your One Rep Max.
225Estimated One Rep Max (lbs)Optimal Lift Estimate
% Max
Intensity Load
Est. Reps
Training Emphasis
Body Fat Estimation
Invasiveness: LowAccuracy: ★★★★☆
When to use: Self-assessment at home
Estimates body fat using body circumference tape measurements. Extremely convenient and has zero contact invasiveness, making it perfect for general fitness tracking.
yrs
ft
in
cm
in
in
in
Male Sites: Chest, Abdomen, Thigh (mm)
mm
mm
mm
mm
mm
Enter 7-Site Skinfold Calipers (all in mm)
Enter 4-Site Skinfold Calipers (all in mm)
lbs
Assessment Results
Enter your measurements to reveal your estimated Body Fat percentage and composition.
