Health & Fitness Tools & Calculators
Calculators
Four free tools built on the math our coaches use.
Macro Calculator
Daily calorie, protein, carb, and fat targets for your training goal.
BMI Calculator
A quick screening number, with what it does and does not tell an athlete.
One Rep Max Calculator
An estimated max lift from a submaximal set, without maxing out.
The Same Math Our Coaches Use
These four free tools and calculators come straight from how we program at the Dragons Den. The macro calculator sets daily protein, carb, and fat targets for an athlete’s goal. The calorie calculator estimates daily energy needs for performance, weight loss, or muscle gain. The BMI calculator gives a quick screening number and explains what it does and does not tell an athlete. And the one rep max calculator estimates true strength numbers without the risk of maxing out.
Our coaches use the same math when they build training blocks in Geneva and South Elgin. Run your numbers, then talk to a coach about what they mean for your training.
A calculator is a starting point, not a substitute for coaching. Two athletes with identical numbers can need completely different programs: a 14-year-old building coordination and a college athlete returning from a season load the same lift very differently. That judgment is what our training programs are built on: the numbers set the baseline, the coach sets the plan, and the plan changes as your athlete does.
If the results raise questions (a BMI that reads high for a muscular athlete, a calorie target that seems low for a two-sport season), bring them to us.