🎯 Goals Calculators

Weight loss timelines, muscle gain projections, running goals, body recomposition, fitness age, step goals, and workout splits.

See a realistic timeline for reaching your weight loss goal. Accounts for metabolic adaptation and shows week-by-week projections.

Estimate your realistic muscle gain potential based on training experience, age, and genetics. Plan your bulk duration and calorie surplus.

Find the pace you need to hit your race time goal. Get target splits and training paces for any distance from 5K to marathon.

Plan a body recomposition — simultaneously losing fat and building muscle. Calculate calories for training and rest days to optimize both goals.

Estimate your "fitness age" based on resting heart rate, activity level, waist circumference, and exercise habits versus your chronological age.

Calculate a personalized daily step goal based on your current activity level, age, and health objectives. More than just 10,000 steps.

Generate a weekly workout split based on your available training days, goals, and experience level. Get a structured plan for the gym.