Free calculators for coaches
Two sets of free, no-sign-up tools. Client calculators coaches use every day - energy targets, macros, strength maxes, body composition - and that clients can run themselves. Plus business calculators to run your coaching practice: what to charge, how many clients you can take, lifetime value and more. Inside Coachway, a coach sets client targets like these automatically.
Calories & nutrition
Set energy and macro targets the way a coach would.
Refeed Day Calculator
Refeed-day calorie and carb targets from maintenance, deficit and weeks dieting.
Open calculator ->Cut Length Calculator
How many weeks a cut needs from current and target body fat, with diet-break placement.
Open calculator ->Sweat Rate Calculator for Hydration Planning
sweat rate calculator: enter pre- and post-session bodyweight, fluid consumed, and duration to get your sweat
Open calculator ->Creatine Dosage Calculator
creatine dosage calculator. Enter your body weight to get a loading-phase dose, a 3 to 5 g daily maintenance d
Open calculator ->Macro Calculator by Body Type
macro calculator by body type: enter your stats, somatotype, and goal for protein, carb, and fat targets tuned
Open calculator ->Fiber Intake Calculator
Daily fiber target two ways: 14 g per 1,000 kcal and the fixed 25 g / 38 g standard, with food equivalents.
Open calculator ->Protein Per Meal Calculator
protein per meal calculator: enter bodyweight, meals per day, and your goal to get protein per meal plus the 0
Open calculator ->Calories Per Meal Calculator
Split a daily calorie target across meals - even, front-loaded or post-workout.
Open calculator ->Steps to Calories Calculator
Calories burned and distance from a step count, bodyweight, height and pace.
Open calculator ->Bulking Calorie Calculator
Daily surplus, protein-first macros and projected weekly gain from maintenance and pace.
Open calculator ->Cycle Phase Calculator
Which cycle phase you are in today from your last period date, with hedged phase-based training notes.
Open calculator ->Carb Cycling Calculator
High, medium and low carb days from maintenance calories, bodyweight and training split.
Open calculator ->TDEE Calculator
Total daily energy expenditure, plus cut, maintain and bulk targets.
Open calculator ->Weight Loss Phase Calculator
Plan the whole journey in phases - your target steps down as TDEE falls, with dates per phase.
Open calculator ->Calorie Surplus Calculator
Maintenance calories, muscle-gain surplus, target intake and protein range - in lb or kg.
Open calculator ->Intermittent Fasting Calculator
Turn 16:8, 18:6, 20:4 or OMAD and one meal time into your exact eating and fasting windows.
Open calculator ->Keto Macro Calculator
Net-carb cap first, protein from bodyweight or lean mass, fat fills the rest.
Open calculator ->Calorie Deficit Calculator
Your deficit, target intake, and a realistic date to hit your goal.
Open calculator ->Maintenance Calorie Calculator
The calories that keep your weight steady - your starting line.
Open calculator ->BMR Calculator
Basal metabolic rate from the Mifflin-St Jeor equation.
Open calculator ->Recipe Macro Calculator
Total and per-serving calories and macros for any recipe from its ingredient list.
Open calculator ->Macro Calculator
Protein, carb and fat targets in grams for your goal.
Open calculator ->Protein Calculator
How much protein to eat per day, by bodyweight and goal.
Open calculator ->Calorie Cycling Calculator
Split weekly calories into higher training days and lower rest days.
Open calculator ->Reverse Diet Calculator
A week-by-week schedule from your cut back up to maintenance.
Open calculator ->Water Intake Calculator
Daily hydration target from bodyweight plus exercise, in liters and fl oz.
Open calculator ->Calories Burned Calculator
Calories burned for any activity by MET value, weight and duration.
Open calculator ->Goal Weight Date Calculator
When you will hit your goal weight at a chosen weekly rate, plus the daily deficit it needs.
Open calculator ->Strength & programming
Estimate maxes and program working weights.
How to Create a Workout Plan
A workout plan builder that shows how to create a workout plan - pick training days, goal and experience to ge
Open calculator ->Injury Exercise Swap Finder
Pain-free exercise swaps that keep the same training stimulus when a client's lift flares a joint, with a return-to-loading ramp and a refer-out guard.
Open calculator ->Weekly Training Volume Calculator
Hard sets per muscle per week, flagged against the MEV, MAV and MRV landmarks.
Open calculator ->One-Rep-Max Calculator
Estimate your 1RM and the full percentage-of-1RM working table.
Open calculator ->Wilks Calculator
Your Wilks 2020 score from bodyweight and total - compare strength across weight classes.
Open calculator ->DOTS Calculator
Your DOTS score from bodyweight and total - the scoring most federations now use.
Open calculator ->IPF GL Points Calculator
Your IPF GL points from bodyweight and total - the official Goodlift score the IPF ranks lifters by.
Open calculator ->Sinclair Calculator
Your Sinclair total from bodyweight and an Olympic weightlifting total - compare lifters across bodyweights.
Open calculator ->RIR Calculator
Reps in reserve to RPE, a percent of your 1RM, and the exact working weight.
Open calculator ->Tempo Calculator
Turn a 3-1-2-0 tempo, reps and sets into seconds per rep and total time under tension.
Open calculator ->Bench Press Calculator
Bench 1RM and the working weights to program from.
Open calculator ->Squat Calculator
Squat 1RM and the working weights to program from.
Open calculator ->Deadlift Calculator
Deadlift 1RM and the working weights to program from.
Open calculator ->Overhead Press Calculator
Strict press 1RM and the working weights to program from.
Open calculator ->RPE Calculator
Convert RPE and reps to a percentage of your 1RM and a working weight.
Open calculator ->Plate Loading Calculator
Exactly which plates go on each side of the bar for any target weight.
Open calculator ->Warm-Up Set Calculator
A full warm-up ramp to your working weight, set by set.
Open calculator ->Strength Standards Calculator
Where a lift ranks for bodyweight and sex, from untrained to elite.
Open calculator ->Wilks & DOTS Calculator
Score relative strength so lifters of different bodyweights compare fairly.
Open calculator ->Body composition
Track composition without a lab.
Body Recomposition Calculator 2026
body recomposition calculator: enter bodyweight and body fat for your recomp calorie target near maintenance,
Open calculator ->Body Fat Calculator
US Navy tape method - body fat percentage with just a tape measure.
Open calculator ->Navy Body Fat Calculator
The official US Navy circumference formula, measuring technique, and the current Navy standards.
Open calculator ->FFMI Calculator
Fat-free mass index and your natural muscular potential.
Open calculator ->Lean Body Mass Calculator
Lean body mass and fat mass, by body fat percentage or the Boer formula.
Open calculator ->Muscle Mass Calculator
Estimate skeletal muscle mass (Lee 2000) in kg and lb, plus SMM as a percent of body weight.
Open calculator ->BMI Calculator
Body mass index and category - plus why it misleads for muscular clients.
Open calculator ->Ideal Weight Calculator
A healthy weight range for your height across the Devine, Robinson, Miller and Hamwi formulas.
Open calculator ->Weight Loss Percentage Calculator
Percentage of body weight lost, in kg or lb, with the safe weekly rate to reach a goal.
Open calculator ->Waist-to-Height Ratio Calculator
A simple, strong health marker - keep your waist under half your height.
Open calculator ->Waist-to-Hip Ratio Calculator
Your WHR and the WHO risk band, by sex.
Open calculator ->Heart rate & cardio
Program conditioning by zone and pace.
Heart Rate Zone Calculator
Your max heart rate and five training zones in bpm, with what each one builds.
Open calculator ->Max Heart Rate Calculator
Estimate HRmax by age from three formulas: 220 minus age, Tanaka, and Gellish.
Open calculator ->Workout Timer
Free EMOM, AMRAP, Tabata and custom interval timer with a big display, beeps and keyboard controls.
Open calculator ->Running Pace Calculator
Pace, time or distance from any two - plus finish-time predictions for common races.
Open calculator ->VO2 Max Calculator
Estimate aerobic capacity from a field test, and what the number means.
Open calculator ->Cooper Test Calculator
12-minute run distance to VO2 max, fitness rating by age and sex, and pace.
Open calculator ->Beep Test Calculator
Score a client's 20 m shuttle run - level and shuttle to VO2 max, final speed, and distance.
Open calculator ->Race Time Predictor
Predict 5K, 10K, half and marathon times from one recent race with the Riegel formula.
Open calculator ->Rucking Calorie Calculator
Calories burned under load from bodyweight, pack weight, pace, grade and terrain (Pandolf).
Open calculator ->Interval Walking Calculator
The Japanese 3-3 walking protocol or a custom split: session calories and weekly totals.
Open calculator ->Zone 2 Heart Rate Calculator
Your easy aerobic range by %HRmax, Karvonen or MAF, with a tested-max override.
Open calculator ->For your coaching businessfor coaches
Run the numbers on your coaching business - pricing, capacity, retention.
Personal Trainer Bio Generator
Build 8 Instagram bios under 150 characters from your niche, outcome, and CTA.
Open calculator ->Reel Script Generator
Six 30-second talking-head reel scripts from your topic, point and one number, timed hook to ask at about 75 words, with copy buttons and a ChatGPT prompt export.
Open calculator ->AI Writing Checker
Paste a caption, email or check-in reply and get a 0 to 10 score for the fifteen habits AI drafts share, each hit highlighted with its fix, plus the rewrite prompt with your text inserted. Not a detector.
Open calculator ->Instagram Hook Generator
40 reel, carousel, caption and story hooks from your topic, one number and a real client question, across ten named patterns, with a score sheet and a ChatGPT prompt export.
Open calculator ->Instagram Caption Generator
A caption maker for coaches: eight captions from your niche, your point and one real detail, built on eight frameworks with the not-AI rules baked in, plus a ChatGPT prompt export.
Open calculator ->Coaching Prompt Generator
Pick a coaching task, add your niche and one client detail, and copy a ready-to-paste ChatGPT prompt plus two variants.
Open calculator ->Business Name Generator
Personal training and fitness business name ideas by niche and style, with domain checks.
Open calculator ->Personal Trainer Income Calculator
Monthly and annual take-home from your rates, client count, costs and gym split - in-person or online.
Open calculator ->Client Capacity Calculator
How many clients you can sustainably handle from your hours, time per client and admin overhead.
Open calculator ->Assistant Coach ROI Calculator
Hire or raise prices? The margin kept, hours freed and salary break-even from handing clients to an assistant coach, vs the price rise that nets you the same.
Open calculator ->Client Check-in Builder
Build a structured, scan-not-read weekly check-in from the goal you coach and what you track, ready to copy.
Open calculator ->Client Check-in Reader
Enter a week's check-in signals and get the one primary move - hold, push, pull back, recalculate, fix a behaviour, or refer out - plus a copy-ready client reply.
Open calculator ->Weight Trend Reader
Paste a client's weigh-ins and read the trend against the noise band: on-track, noise, a real stall, dropping too fast, or a recomp the scale is hiding - with the one lever to change.
Open calculator ->Lift Progression Reader
Paste a lift's recent sessions (weight x reps) and read the estimated-1RM trend: progressing, a session wobble, a real stall, grinding, or regressing - with the programming move (keep going, change the driver, or deload).
Open calculator ->Client Churn-Risk Reader
Enter one client's engagement signals - check-in recency, replies, adherence, results, mood, payment - and get the churn-risk level, the one save-move, and an honest, copy-ready outreach message.
Open calculator ->Difficult Client Responder
Pick the situation - over-messaging, unrealistic expectations, a refund, comparing coaches, not doing the work, scope creep, disrespect - and get the boundary, the move, and an honest, warm-but-firm message to send.
Open calculator ->Client Onboarding Builder
Build a structured first-week onboarding sequence for a new client from the coaching type and steps you run.
Open calculator ->Coaching Business Health Check
A 2-minute diagnostic: score your business on admin, retention, systems, pricing and client experience, and see your biggest leak.
Open calculator ->Coaching Scope-of-Practice Check
Coach it or refer it out? Sort a client situation into refer-now, proceed-with-clearance or in-your-lane, with a copy-ready referral message and a file note.
Open calculator ->GLP-1 Client Coaching Planner
Build the muscle-preserving training, protein-first nutrition and habit plan for a client on Ozempic, Wegovy or Mounjaro, with a coordinate-with-the-prescriber guard.
Open calculator ->Coaching Offer Builder
Build a clear, copy-ready coaching offer from your model, length and what is included, for a sales page or DM.
Open calculator ->Customer Acquisition Cost Calculator
CAC, revenue LTV, the LTV:CAC ratio against the 3:1 benchmark, and payback months.
Open calculator ->Price Increase Calculator
Break-even cancellations for a price raise: how many clients you can lose and still come out ahead.
Open calculator ->Coaching Platform Cost Calculator
What 17 coaching platforms charge at your client count, and whether a branded app is included or extra.
Open calculator ->Coaching Package Pricing Calculator
Package price, effective monthly rate and revenue per delivery hour from your base rate and tiers.
Open calculator ->Coaching Rate Calculator
What to charge per client from your income goal, hours, costs and churn - with the math shown.
Open calculator ->Referral Value Calculator
What one referring client is worth across referral chains, retention and LTV.
Open calculator ->No-Show Cost Calculator
What missed sessions cost per month and year, and what a deposit policy recovers.
Open calculator ->Email List Value Calculator for Coaches
email list value calculator for coaches: enter subscribers, open and click rates, offer price and conversion t
Open calculator ->Free Trial Conversion Calculator
Your trial-to-paid rate, what it is worth in MRR, and what a two-point lift adds.
Open calculator ->Ad Spend Breakeven Calculator
Cost per lead, conversion and package price - the ad spend where you break even.
Open calculator ->Client Churn Rate Calculator
Monthly churn from starts, losses and adds - and what it does to your client list over a year.
Open calculator ->Coaching Tool Stack Cost Calculator
Add up what you pay for separate coaching tools and compare it to one all-in-one platform, with the honest break-even.
Open calculator ->Client LTV Calculator
Average client lifetime value from price and retention, and what one more month is worth.
Open calculator ->1:1 vs Group Coaching Calculator
Compare revenue and effective hourly rate between 1:1 and group coaching models.
Open calculator ->Coaching Profit Calculator
Your real take-home: revenue minus monthly costs, plus your profit margin.
Open calculator ->Coaching Revenue Projector
Project clients and revenue over 12 months from your growth and churn rates.
Open calculator ->Coaching Platform Fit Finder
Six quick questions, an honest recommendation for the coaching platform that fits how you coach.
Open calculator ->Discovery Call Calculator
Revenue from sales calls by close rate, and what a better close rate is worth.
Open calculator ->Sales Objection Handler
Pick the objection a lead raised - too expensive, need to think, no time, ask my partner, tried before, I can do it myself - and get the reframe, the honest response to say, and the follow-up.
Open calculator ->See what Coachway can do for your coaching business
Coachway was built on knowledge from working with 150 online coaches over 6+ years, who all hit the same wall - slow platforms, clunky workflows, wasted hours. Start your 14-day free trial and see what we fixed - the whole platform, no charge today, cancel anytime under Billing.
