01 / BODY MASS INDEX
Calculate BMI
A rough screening guide for adults aged 20 and over. Not for pregnancy or children. BMI does not distinguish muscle from fat or measure your fitness.
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Weight ÷ height in metres²
04 / FITNESS TOOLS
Your training.
Well equipped.
Calculate, plan rest periods and put progress in context. Calculations run on your device; input values are not saved permanently.
02 / NUTRITION
Protein guide
DGE range for ambitious sport above 5 hours a week: 1.2–2.0 g per kg of body weight per day. Individual needs depend on training, goals and health.
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Total protein from food and any supplements.
Not a blanket recommendation for every body weight. Seek individual advice for kidney disease, pregnancy or substantially elevated body weight.
03 / TRAINING TIMER
Interval & rest timer
Choose work and rest periods to suit your exercise. A time pattern does not prescribe intensity. Stop when technique breaks down.
00:40
Ready
Enable announcements in the coach. A locked device may suppress audio. Elapsed time is taken into account when you return.
04 / STRENGTH ESTIMATE
Estimate your 1RM
For experienced trainees: estimate from a controlled set of 1–10 repetitions. Do not use this as an instruction to attempt a maximum lift.
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Epley: load × (1 + repetitions ÷ 30). For one repetition, the actual load is used.
The formula does not account for technique, fatigue or repetitions in reserve. It may be inaccurate; beginners should focus on working weights rather than maxima.
05 / PLATE CALCULATOR
Plan your weight plates
Enter total weight including the bar. The result lists plates for each side. Always load symmetrically.
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Result per side
06 / YOUR PROGRESS
What you record
becomes visible.
Weight, sets, repetitions and completed sessions: your journal records what you actually did. No account required, with export available.
Open training journalA break for your mind
The breathing guide and meditation timer help you make deliberate time for calm.
Open focus tools