Knowing your sweat rate allows you to dial in hydration so you can avoid dehydration, stomach issues, and performance drop-off, especially during long or hot workouts.

Pre-exercise weight (lbs) Post-exercise weight (lbs) Fluid consumed (fl oz) Urine volume (fl oz) Exercise duration (minutes) Calculate

Your BMR tells you how many calories your body burns at rest each day. Knowing it helps you fuel workouts properly and recover efficiently.

Weight (lbs) Height (inches) Age (years) Sex Male Female Calculate

Find your healthy weight range based on BMI. This helps set realistic goals for performance and overall health.

Height (inches) Sex (for context) Male Female Calculate

Calculate daily protein, carbohydrate, and fat targets based on your weight and activity level to fuel workouts and recovery.

Weight (lbs) Goal Maintain weight Lose fat Gain muscle Activity Level Low Moderate High Calculate