Valeria
TOOLS
Free science-backed calculators and planners built for women.
Macro & Calorie Calculator
Enter your weight, height, age, activity level, and goal. Get your exact daily calorie target and protein/carbs/fat split based on the Mifflin-St Jeor equation.
Body Fat Calculator
Enter your neck, waist, and hip measurements. Get your body fat percentage, fat mass, and lean mass using the US Navy formula. No gym equipment required.
1RM Calculator
Calculate your one-rep max for hip thrust, squat, deadlift, and more. Uses 3 formulas averaged for accuracy. Get your full training load table (60%–95% 1RM).
Weekly Volume Tracker
Enter your weekly sets per muscle group and see if your volume is below, optimal, or above the research-backed hypertrophy range. Includes MEV / MAV / MRV analysis.
Progressive Overload Planner
Enter your current weight, reps, and target rep range. Get a week-by-week double progression plan with automatic weight jumps and a built-in deload week.
More tools coming soon →