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Fitness Tools
Powered by XWERKS
Free Fitness Tools
Calculators and generators built for athletes — science-backed, no sign-up, no ads. Dial in your training and nutrition with tools that actually work.
01
Protein Calculator
Find your optimal daily protein intake based on body weight and goals. Get a per-meal breakdown and see exactly how many scoops of Grow will get you there.
5 goal-specific protein ranges
Per-meal portion breakdown
Personalized Grow recommendation
Calculate Protein→
02
Macro Calculator
Calculate your daily calories, protein, carbs, and fat targets. Step-by-step wizard with goal-specific macro splits and adjustable deficit or surplus intensity.
Mifflin-St Jeor BMR formula
Fat loss, maintain, or build muscle
Adjustable deficit / surplus intensity
Calculate Macros→
03
TDEE Calculator
Find your Total Daily Energy Expenditure — the number of calories you burn per day. Compare three BMR formulas and see calorie targets for every goal at once.
3 BMR formulas (Mifflin, Harris-Benedict, Katch)
6 calorie targets from cut to bulk
Activity level comparison table
Calculate TDEE→
04
WOD Generator
Generate random CrossFit workouts from 30+ movements. AMRAP, EMOM, For Time, and Chipper formats with RX, Scaled, and Beginner options plus a built-in timer.
4 workout formats
3 scaling tiers per workout
Built-in workout timer
Generate a WOD→
Fuel the Work You're Putting In
Once you've dialed in your numbers, back it up with supplements that match. Clean ingredients, clinical doses, no filler.
Free Fitness & Nutrition Calculators by XWERKS
Every effective training and nutrition program starts with knowing your numbers. These free tools give you the data you need to train smarter and eat with precision — no guesswork, no sign-ups, no paywalls. Built by XWERKS using validated scientific formulas and evidence-based recommendations from peer-reviewed sports nutrition research.
Protein Calculator
The Protein Calculator determines your optimal daily protein intake using goal-specific ranges from current research. Whether you're cutting, building, or maintaining, it shows you the recommended grams per day, breaks it down per meal, and calculates how many scoops of Grow whey protein isolate will close the gap between whole food and your target. Five goal tiers from general health (0.5–0.7 g/lb) to fat loss (1.0–1.2 g/lb) ensure you're never under- or over-shooting.
Macro Calculator
The Macro Calculator goes beyond calories to dial in your protein, carbohydrate, and fat targets. A step-by-step wizard walks you through body stats, activity level, goal selection, and intensity preference. It uses the Mifflin-St Jeor equation for BMR, applies an activity multiplier for TDEE, and distributes macronutrients using evidence-based ratios that prioritize protein — the most important variable for body composition.
TDEE Calculator
The TDEE Calculator estimates your Total Daily Energy Expenditure using three validated BMR formulas: Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle (for those who know their body fat percentage). Results show calorie targets for six different goals — from aggressive cut to standard bulk — along with a full activity level comparison table so you can see how your TDEE shifts as training intensity changes.
WOD Generator
The WOD Generator creates randomized CrossFit workouts from a database of over 30 functional fitness movements. Filter by format — AMRAP, EMOM, For Time, or Chipper — and every generated workout includes three scaling tiers (RX, Scaled, Beginner) with appropriate weight and movement substitutions. A built-in full-screen timer and copy-to-clipboard feature make it ready for the gym floor.
Built to Support Your Training
Every tool integrates naturally with the XWERKS product line. Your protein calculator recommends Grow scoops to hit your target. Your macro calculator suggests Motion for intra-workout carbs and Lift for creatine. Your WOD generator rotates fuel tips featuring Ignite pre-workout and post-workout recovery protocols. These aren't ads — they're practical recommendations based on what your numbers actually call for.