CaloDrop tools
Free fitness and nutrition tools
Quick estimates you can use alongside CaloDrop. No account required.
Free BMI Calculator
Enter height and weight to see your body mass index and the standard adult category.
Open calculatorFree TDEE Calculator
Estimate daily calories (TDEE) with Mifflin-St Jeor, then see protein, carbs, and fat for lose, maintain, and gain.
Open calculatorFree Body Fat Estimator
Estimate body fat from a tape with the Navy circumference method. Not BMI.
Open calculatorFree 1RM Calculator
Estimate one-rep max from weight and reps (Epley/Brzycki). See training percentages.
Open calculatorFree Workout Split Generator
Pick days, goal, and experience. Get a weekly split—full body, upper/lower, or PPL—plus rest-day layout.
Build planFree Progressive Overload Calculator
Turn current sets, reps, and load into a next-session plan: add a rep, add weight, or hold.
Open calculatorFree Recovery Score Quiz
Sleep, soreness, stress, and resting HR into a 0–100 readiness score: push, easy, or rest.
Take quizFree Protein Calculator
Daily protein from body weight and goal (maintain, lose, gain). Range in g/day and per meal.
Open calculatorFree Gym Plateau Diagnostic
Answer a few questions on sleep, food, volume, and stall length. See the most likely bottleneck.
Take quizFree Supplement Stack Builder
Goal and budget in, evidence-first stack out (creatine, protein, optional pre). Timing notes.
Build planFree Heart Rate Zone Calculator
Five training zones from age (or measured max HR) and resting HR. Karvonen / heart-rate reserve.
Open calculatorFree Injury Risk Assessment
Load spikes, sleep, prior niggles, and recovery → a risk band, not a prediction.
Take quizFree Goal Weight Predictor
Current weight, target, and weekly pace → a date range.
Open calculatorFree Calorie Deficit Calculator
How hard to cut from a TDEE you already know: % deficit, weekly pace, and a floor.
Open calculatorFree Weight Loss Plateau Quiz
3–4 weeks flat on a weekly average? Rank tracking error, water, NEAT, or a smaller body.
Take quizFree Cheat Day Calculator
See how one high day hits your weekly deficit. Compare unstructured cheat vs a planned refeed at maintenance.
Open calculatorFree Metabolic Age Quiz
Compare estimated BMR with typical values for your sex and age, then see how lifting, sleep, and recent eating shift the label.
Take quizFree Meal Swap Generator
Swap a meal or ingredient for similar calories or protein. See the trade-off.
Open toolFree Weight Loss Cost Calculator
Add up tracking, gym, food premium, coaching, or meds over months. Compare DIY vs programs as cost ranges.
Open calculatorFree Fasting Window Planner
Pick 14:10, 16:8, 18:6, or custom. Get eating and fasting clock times from wake, sleep, and last meal.
Build planFree Emotional Eating Assessment
Short check: hunger vs mood, stress, or boredom. Pattern flags, not a diagnosis.
Take quiz