AIFitLog Tools
Free Strength
Training Calculators
Practical calculators for serious training — free, no signup required.
Everything runs in your browser.
Training
1RM Calculator
Estimate your one rep max from any set. Includes a full percentage-based training load table.
Training Frequency Checker
Pick your goal, experience level, and available days to get a recommended weekly training frequency and split.
Plate Calculator
Instantly find the plate combination you need to load for any target weight on the bar.
Body Composition
TDEE Calculator
Calculate your Total Daily Energy Expenditure from height, weight, age, and activity level. Find your target calories for cutting, bulking, or maintaining.
FFMI Calculator
Calculate your Fat-Free Mass Index from height, weight, and body fat. An objective measure of muscle development.
Body Fat Calculator (Navy Method)
Estimate your body fat percentage using the U.S. Navy method — all you need is a tape measure.
Macro Calculator
Calculate your daily protein, fat, and carb targets from your TDEE. Supports balanced, keto, low-carb, low-fat, and custom splits.
Quiz
Fitness Type Quiz
Discover your training personality as one of 48 collectible fitness characters. Takes about 3 minutes.
Don't just calculate —
track and improve
AIFitLog automatically tracks your 1RM history and body composition.
AI reviews your weekly progress and suggests what to focus on next.
Available in English and Japanese