Free Forest 24/7 fitness tools
Calculate your
starting point.
Get practical estimates for your daily calories, protein target and strength—then use them to make your next training decision clearer.
Simple. Useful. Free.
Know where to begin.
These tools provide general estimates—not perfect prescriptions. Use the results as a starting point, monitor your progress and adjust based on your experience.
Daily calorie estimate
Estimate your average daily energy needs using your age, height, weight, activity and current goal.
Daily protein target
Find a practical daily protein range based on your body weight, training routine and goal.
Estimated one-rep max
Estimate your one-repetition maximum from a recent working set. Use a controlled set of ten repetitions or fewer.
Important: These calculators provide general estimates for educational purposes and are not medical or dietary advice. Individual needs can vary. Speak with a qualified health professional before making significant changes, particularly if you are pregnant, under 18, managing a health condition or recovering from injury. Never attempt a true maximum lift without suitable experience, technique and safety support.
Turn the numbers into a plan
Ready for your
next step?
Visit Forest 24/7 Fitness, choose a membership or meet Jonah and Caspian for coaching shaped around your goals.