Free Fitness Cheat Sheet
Download a premium one-page PDF with calorie targets, macro splits, Big 5 starting weights, progressive overload, protein, and rest times. Built to save, print, and share.
FitForge’s free online fitness tools help you turn basic stats into clear training and nutrition targets before you start a plan. Download the one-page Fitness Cheat Sheet PDF for a fast reference on calorie targets, macros, protein, progressive overload, rest times, and the Big 5 lifts. Use the ideal weight calculator to compare four target-weight formulas and the BMI calculator for a fast Body Mass Index screening number and healthy weight range. Use the body fat calculator to estimate body fat percentage, lean mass, and fat mass from simple tape measurements. The TDEE calculator estimates maintenance calories, the macro calculator converts calories into protein, carbohydrate, and fat grams, and the 1 rep max calculator estimates max strength from a submaximal lift. These tools are for beginners setting first targets, lifters adjusting a cut or bulk, and busy people who want fast, no-signup numbers before choosing a free workout plan or personalized FitForge intake.
Download a premium one-page PDF with calorie targets, macro splits, Big 5 starting weights, progressive overload, protein, and rest times. Built to save, print, and share.
Find your healthy target weight range from height, gender formula set, and frame size. Compare Devine, Hamwi, Robinson, and Miller formulas, then see how far your current weight is from the range.
Calculate your Body Mass Index from height and weight, then see your category, scale position, and healthy weight range. Use it as a fast screening number before choosing your next training step.
Use the U.S. Navy formula to estimate body fat percentage from simple tape measurements. Get lean mass and fat mass estimates so progress is easier to track than scale weight alone.
Estimate your total daily energy expenditure, maintenance calories, and starting calorie targets. Use it before a cut, lean bulk, or recomp so your plan starts from a realistic baseline.
Turn your calorie target into daily protein, carb, and fat grams. Pick weight loss, muscle gain, or maintenance and get simple macro targets you can actually follow.
Estimate your 1 rep max from a safer submaximal set for bench, squat, deadlift, and more. Then use training percentages to choose smarter working weights.
This hub is designed to keep expanding. The next wave will cover the most-searched planning calculators around protein, body size, and meal planning.
Planned for a future FitForge tool release.
Planned for a future FitForge tool release.
BMI is calculated from your height and weight. FitForge's BMI calculator supports feet and inches, centimeters, pounds, and kilograms, then shows your BMI category and healthy weight range.
You can estimate body fat percentage with tape measurements, body weight, height, sex, and a formula such as the U.S. Navy method. FitForge's body fat calculator turns those inputs into an estimated body fat percentage, lean mass, and fat mass so you can track trends over time.
TDEE stands for total daily energy expenditure, which is an estimate of how many calories you burn per day. It starts with your basal metabolic rate, then adjusts for activity level to estimate maintenance calories.
Start with a calorie target below your estimated maintenance calories, then divide those calories into protein, carbohydrates, and fat. The FitForge macro calculator gives weight-loss macro targets in grams so you can plan meals without doing the math manually.
A 1 rep max is the most weight you can lift for one controlled repetition on a specific exercise. Estimating it helps you choose training percentages, measure strength progress, and avoid testing true maxes too often.
Yes. FitForge's fitness cheat sheet, ideal weight, BMI, body fat, TDEE, macro, and 1 rep max tools are free to use with no signup required.
If your goal is nutrition, start with the TDEE calculator, then use the macro calculator. If your goal is training performance, start with the 1 rep max calculator, and use the body fat calculator when you want a body-composition baseline.