For coaches and websites
Add any of our 58 calculators to your own site by pasting two lines of code. They are free, have no adverts, work on phones and update automatically.
Choose the calculator that fits the page you are writing, for example the protein calculator on a nutrition article.
Press “Copy code” under that calculator. The code is two short lines; you do not need to change anything.
In WordPress add a “Custom HTML” block, in Squarespace a “Code” block, in Wix an “Embed HTML” element, in Webflow an “Embed” element. Paste and save.
Open the live page on your phone and try a number. The calculator resizes to fit your column and keeps working with no maintenance.
Changing the height: if a calculator looks cut off, raise the number after height= in the code. Please keep the “by Bodywise” line under the calculator; it tells readers where the tool comes from.
A working calculator answers the reader’s question on your page, so they stay longer and come back.
No coding, no plugins and no updates. When we improve a calculator, every embed updates automatically.
No sign-up, no fee and no adverts inside the calculator. Your readers only see the tool.
Every calculator uses published, named methods such as Mifflin-St Jeor and Epley, and says plainly that it is an estimate.
Numbers are worked out in the reader’s browser. We do not ask for names or emails inside the calculator.
Built mobile-first with large buttons, kg and lb support and clear results.
For their clients: Clients understand why their programme looks the way it does and can check their own numbers between sessions.
For their clients: Clients get clear daily targets in grams, per-meal amounts and a reason behind each number, at any time.
For their clients: Athletes can set loads, warm up properly and track progress against recognised standards without waiting for the coach.
Daily protein in grams and a rough amount per meal.
Use case: Add it to a client welcome page or a high-protein recipe post so readers get their own daily protein figure.
Maintenance calories and a modest surplus for gaining muscle.
Use case: Ideal for a muscle-gain coaching page, so new clients arrive already knowing their starting calories.
Estimated maintenance calories from age, height, weight and activity.
Use case: Put it on an intake or consultation page so clients work out their maintenance calories before the first session.
A daily dietary fat target from bodyweight.
Use case: Fits a nutrition coaching page or a healthy-fats article, giving readers a daily fat target.
Carbohydrate from the calories left after protein and fat.
Use case: Useful on endurance or sports-nutrition pages to show how much carbohydrate fits around protein and fat.
Calories, protein, fat and carbohydrate on one page, split into meals.
Use case: A one-stop tool for nutrition coaches: clients set calories and all three macros in one go.
How to spread daily protein across meals.
Use case: Pairs with meal-prep content so readers can see how much protein each meal should contain.
A daily creatine dose from bodyweight.
Use case: Suits supplement guides or gym shop pages answering 'how much creatine should I take?'.
Carbs per hour, gels, fluid and sodium for an endurance race.
Use case: Suits running club, triathlon club and race event pages so entrants can plan their own race-day fuel and fluids.
Carbohydrate per day before a marathon or long race, plus the race-morning meal.
Use case: Fits a marathon or triathlon event's pre-race information page so entrants know how much to eat in the final days.
Sweat loss per hour from a before-and-after weigh-in.
Use case: Suits running coaches and clubs running a sweat test session, so athletes can turn their weigh-ins into a drinking plan.
A race-day caffeine dose and timing from bodyweight.
Use case: Works on endurance coaching pages answering 'how much caffeine before a race?' with a dose that stays within safety figures.
Carbohydrate, protein and fluid after a long run or race.
Use case: Suits running club and triathlon coaching pages so athletes know what to eat between hard sessions.
Predicted race time, pace and splits from a recent race.
Use case: Suits running clubs and coaches setting realistic goal times and pace bands for members' next race.
Carbohydrate for each day of a training week.
Use case: Suits endurance and triathlon coaches setting athletes' daily carbohydrate around a weekly training plan.
Hour-by-hour food and fluid between bouts on the same day.
Use case: Works on combat sport, swimming, athletics and CrossFit club pages for athletes refuelling between heats or matches.
The evidence group for common sports supplements.
Use case: Helps gyms, coaches and sports clubs answer 'does this supplement work?' with the AIS evidence group and cautions.
Leucine and essential amino acids in a plant protein blend, compared with whey.
Use case: Suits plant-based coaches, vegan nutrition pages and supplement brands explaining serving sizes honestly.
Beetroot nitrate dose and timing, plus citrulline, from your start time.
Use case: Suits running, rowing and cycling clubs, and supplement guides explaining beetroot shot timing.
Recomp calories, macros and a week-by-week fat and muscle projection.
Use case: Suits physique and nutrition coaches showing clients what losing fat and gaining muscle together could look like week by week.
US Navy tape-measure body fat, fat mass and lean mass.
Use case: Fits personal trainer and physique coaching pages so clients can track body fat with just a tape measure.
A sensible rate of weight gain per week and month.
Use case: Helps coaches set realistic weekly weight-gain goals for clients who are bulking.
What to change when the scale stops moving on a bulk.
Use case: Put it on check-in or FAQ pages for clients whose weight has stopped going up.
How long a fat-loss phase is likely to take.
Use case: Add it to a fat-loss coaching page so prospects can see a realistic timescale before signing up.
Fat-free mass index from height, weight and body fat.
Use case: Fits physique coaching or body-composition pages comparing muscularity independent of height.
Energy-dense foods compared by calories and protein.
Use case: Handy on meal-ideas or shopping-list pages for clients who struggle to eat enough.
A week of meals matched to your calorie and protein targets, with a shopping list.
Use case: For nutrition coaches and meal-prep sites: a ready week of meals plus a shopping list.
Estimated one-rep max and working weights by reps in reserve.
Use case: A staple for strength coaches and gym sites: members find their max and the weights to train with.
Converts effort ratings into training loads.
Use case: Add it to programme pages that use RPE or RIR, so clients can turn effort ratings into weights.
How a lift compares with recognised strength levels.
Use case: Great for gym and coaching sites: members see how their lifts compare and set new goals.
A lift expressed as a multiple of bodyweight.
Use case: Suits progress-tracking pages, showing strength relative to body size.
Powerlifting scores that compare lifters of different bodyweights.
Use case: Made for powerlifting clubs and meet pages that compare lifters across weight classes.
IPF Goodlift points for a powerlifting total.
Use case: For powerlifting clubs and federations scoring totals with IPF Goodlift points.
Checks whether the main lifts are in proportion.
Use case: Useful for S&C coaches assessing whether an athlete's main lifts are in proportion.
Warm-up sets and plates leading to a working weight.
Use case: Put it on a technique or programme page so lifters arrive at heavy sets properly warmed up.
Converts dumbbell weights into a barbell equivalent.
Use case: Helps home-gym and hotel-gym members swap between dumbbell and barbell work.
Estimated bench press one-rep max and working weights from a recent set.
Use case: Add it to a bench press technique guide or programme so lifters can find their max and working weights for that lift.
Estimated squat one-rep max and working weights from a recent set.
Use case: Add it to a squat technique guide or programme so lifters can find their max and working weights for that lift.
Estimated deadlift one-rep max and working weights from a recent set.
Use case: Add it to a deadlift technique guide or programme so lifters can find their max and working weights for that lift.
Estimated overhead press one-rep max and working weights from a recent set.
Use case: Add it to a overhead press technique guide or programme so lifters can find their max and working weights for that lift.
Estimated romanian deadlift one-rep max and working weights from a recent set.
Use case: Add it to a romanian deadlift technique guide or programme so lifters can find their max and working weights for that lift.
Estimated barbell row one-rep max and working weights from a recent set.
Use case: Add it to a barbell row technique guide or programme so lifters can find their max and working weights for that lift.
Estimated hip thrust one-rep max and working weights from a recent set.
Use case: Add it to a hip thrust technique guide or programme so lifters can find their max and working weights for that lift.
Estimated incline dumbbell bench press one-rep max and working weights from a recent set.
Use case: Add it to a incline dumbbell bench press technique guide or programme so lifters can find their max and working weights for that lift.
Estimated leg press one-rep max and working weights from a recent set.
Use case: Add it to a leg press technique guide or programme so lifters can find their max and working weights for that lift.
The fewest sets that still build muscle, strength or keep your progress.
Use case: Suits personal trainers with busy clients, workplace wellbeing pages and coaches planning holiday or busy-week training.
Lower-fatigue alternatives to squats, deadlifts and other heavy lifts.
Use case: Suits coaches running high-volume or deload weeks and gyms explaining machine alternatives to members.
Where free-weight, cable, band and machine versions of an exercise are hardest.
Use case: Suits hypertrophy coaches and gym staff explaining why cable and dumbbell versions feel different.
Exercises that train each muscle hardest while stretched.
Use case: Suits personal trainers and hypertrophy coaches explaining why exercise choice matters, with the evidence level for each option.
Effective reps, hard sets and junk volume from sets, reps and RIR.
Use case: Suits personal trainers and hypertrophy coaches teaching clients to train close enough to failure without piling on junk volume.
Estimated natural muscle ceiling from height, wrist and ankle.
Use case: Helps coaches set realistic long-term muscle goals and explain natural limits to clients comparing themselves with social media.
A full training week from days, workout type and equipment.
Use case: A strong fit for gym and personal trainer websites: visitors get a full training week instantly.
When to add reps and when to add weight.
Use case: Add it to beginner programmes so clients know when to add reps and when to add weight.
Weekly sets per muscle group, checked against evidence-led ranges.
Use case: Lets coaches and clients check that a programme gives each muscle enough weekly sets.
How long to rest between sets for each type of exercise.
Use case: Suits beginner gym guides answering 'how long should I rest between sets?'.
Matched swaps when an exercise or machine is not available.
Use case: Ideal for gyms and online coaches when equipment is busy or not available.
Common technique problems and the usual fixes.
Use case: Fits technique pages and client support areas to fix common form problems.
Two free PDF workout plans with a log to print or save.
Use case: Add it to a gym's new-member page as a free printable starter plan and log.
Calculators give general estimates for healthy adults aged 18 and over and are not medical advice. You may embed them on any website free of charge as long as the code and credit line are left unchanged.