TDEE calculator
Calculates your Total Daily Energy Expenditure using the Mifflin-St Jeor equation to establish your maintenance, cut, recomp, and bulk calorie targets.
Free fitness tools
Free fitness calculators and tools
Practical calculators for calories, macros, body recomposition, strength loads, and daily habits. Free to use with zero signups, email gates, or app downloads.
Macro calculator
Splits your daily calories into protein, fat, and carbohydrate gram targets for cutting, body recomposition, or lean bulking.
Body recomposition calculator
Estimates whether simultaneous fat loss and muscle gain fits your starting point, with calorie targets and protein goals.
Calorie deficit calculator
Finds your maintenance baseline and projects weekly fat loss across mild, standard, and aggressive deficit targets.
Body fat calculator
Estimates your body fat percentage and lean mass split using the U.S. Navy circumference method with a standard tape measure.
1RM calculator
Estimates your one-rep max from any completed set and builds a percentage-based training load table for your working sets.
Interactive 3D body
Rotate a real 3D body, zoom into any muscle group, and get Kris's coaching tip plus the study behind it. The most hands-on way to learn what you train.
Muscle map
Tap any muscle on a 3D body to see the exercises Kris programs for it, with sets and reps, and the guides to read next.
Perfect day of eating builder
Builds a full day of eating in gram-level food portions matched to your bodyweight, meal frequency, and dietary preferences.
Daily habit & routine tracker
Tracks daily nutrition, movement, hydration, and recovery habits directly in your browser with private local progress and streak tracking.
Daily protein & meal tracker
Tracks daily protein targets and calculates optimal gram distribution across 3 to 5 meals with private local streak tracking.
Daily hydration & fluid tracker
Calculates daily fluid targets based on bodyweight and training, and logs intake across 4 daily windows with local streak tracking.
Daily workout readiness tracker
Calculates daily workout readiness, autoregulates training volume and RPE, and tracks recovery consistency with local streak tracking.
Daily step & NEAT energy tracker
Calculates daily step floors, estimates non-exercise calorie expenditure, and tracks walking volume with private local streak tracking.
Online trainer education cost calculator
Totals first-year certification packages, study materials, exam fees, and ongoing renewals across NASM, ACE, ISSA, and NSCA.
Calculators give you starting numbers — execution does the rest
A calculator gets you a realistic starting point in under two minutes. The real work is what happens in weeks three through twelve: reading your weight trend, managing hunger, protecting sleep, and adjusting training when life gets busy.
25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
1 of 3
2 months coachedDown 10 pounds and carrying more confidence into daily life.
Justin · 24 · 2 months coached“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”
See the full story
6 months coachedFrom zero pull-ups to five on his own.
Jon Miller · 27 · 6 months coached“Before I couldn't do a single pull-up, and now I can do five all on my own.”
See the full story
3 months coachedBetter technique, better health, and support to keep going.
Jhoan Rincon · 46 · 3 months coached“Kris changed the way I view my life. Even though I do not have much free time, he helps me push myself to keep going and never lets me give up.”
See the full storyWays to work with Kris
Pick the one that fits your week.
You have read the argument. These are the options, and whichever one you pick carries into the application.
1 of 5
Most hands-onYou want a coach on training, food and accountability every day.- Daily replies, usually within the hour
- FaceTime meal prep: cook, portion, freeze the week
- Fully custom plan with Kris's own demo videos
Core 1:1You want a coach with you daily, without the concierge layer.- Custom training plan with demo videos
- Macros-based nutrition, no rigid meal plan
- Daily accountability at standard priority
New, self-drivenYou run your own week and want a coach reading the numbers.- Custom training and nutrition plan
- One recorded Loom review of your week
- Adjustments based on what the week showed
One-time guidanceYou want direction now without a monthly commitment.- A focused 45-minute Zoom with Kris
- A real diagnosis of what is holding back progress right now
- Guidance on training, nutrition, accountability, or schedule
Community membershipYou want a serious fitness community without a coaching contract.- Access to the Titan Forge Science-Based Telegram community
- Training, nutrition, recovery, and research discussion
- Shared accountability with like-minded lifters