Free Resources
Calculators, tools & guides — free for everyone.
The same calculators we use on the Winter Park studio floor. BMI, body fat, macros, heart-rate zones, calorie burn and our measurement guide. No sign-up, no paywall.
Quick Tools
Run a number in 60 seconds.
Bookmark this page. Most of these are the exact calculators we run during a free session.
Rep Max Calculator (1 / 3 / 5 / 8 / 10 RM)
Plug in any lift, see every rep max. Dial in the target rep count for today's session.
263 lb
Estimated 1 Rep Max
Epley
263 lb
Weight for 1 rep max
From estimated 1RM
Full rep-max table
1 RM
254
3 RM
239
5 RM
225
8 RM
207
10 RM
197
12 RM
188
BMI Calculator
Body Mass Index — a quick health screen using height and weight (CDC formula).
27.0
Your BMI
Overweight
18.5–24.9
Healthy BMI range
CDC
Body Fat % (Deurenberg)
A reliable estimate using BMI and age. Confirm with InBody for accuracy.
25.1%
Est. body fat
10–20%
Healthy range
ACSM
Macros & TDEE Calculator
Daily calories and macros using Mifflin-St Jeor. Adjust the P / C / F split for your style.
Macro split (%)
Total: 100% ✓
1774
BMR (kcal)
At-rest burn
2750
TDEE (kcal)
Daily burn
2250
Daily target
−500 deficit
169P · 225C · 75F
Macros (g)
30/40/30%
Keto Macros Calculator
Ketogenic targets — high fat, moderate protein, strict carbs. Switch between carb-cap or % split.
2250
Daily calories
−500 deficit
171g
Fat
68% of kcal
153g
Protein
27% of kcal
25g
Net carbs
4% of kcal
Classic keto sits near 70% fat · 25% protein · 5% carbs. Stay under 50g net carbs/day for ketosis.
Target Heart Rate Zones (Karvonen)
Use your resting heart rate to dial in real training zones — not just generic age-based numbers.
181
Max HR (bpm)
123–135
Zone 1 · Warm-up
135–146
Zone 2 · Fat burn
146–158
Zone 3 · Aerobic
158–175
Zone 4 · Threshold
Calorie Burn Estimator (MET)
Estimate calories burned by activity using the standard MET formula.
224
Calories burned
6.4%
Of a 1-lb fat deficit
Resting Heart Rate — How To Measure
Sit 5 minutes, count beats for 60 seconds first thing in the morning. Average over 3–5 days.
60–100
Average adult (bpm)
40–60
Trained / athlete
>100
Talk to a doctor
A dropping RHR over weeks of training is one of the best free signs your cardio is improving.
Body Circumference Measurement Guide
The 8 sites we re-test every 6 weeks at the EVOS studio. Tape parallel to the floor, snug not tight.
Neck
Around the middle, just below the Adam's apple.
Shoulders
Around the widest part — arms relaxed.
Chest
Around the nipple line, end of normal exhale.
Waist (navel)
Around the belly button, relaxed (don't suck in).
Hips
Around the widest part of the glutes.
Thigh
Mid-thigh, both legs (record larger).
Arm (flexed)
Bicep peak, flexed.
Calf
Widest part, both legs.
Quick Reads
What every EVOS client should know.
Guide
Macros 101
Protein, carbs, fat — what each does, how much you need, how to hit the number without losing your mind.
Read more
Guide
Cardio That Actually Burns Fat
Why Zone 2 + lifting beats endless HIIT for sustainable fat loss.
Read more
Guide
The 12-Week Reset
Why most goals get done in 12 weeks — and what to do for the next 12.
Read more
Guide
How To Measure At Home
Tape, scale, photos, sleep. The 4 simple metrics we track for every client.
Read more
Guide
Strength Standards by Age
Where you should be on the deadlift, squat, push-up and pull-up by decade.
Read more
Guide
Recovery on a Busy Schedule
Sleep, hydration and protein — the 3 levers that 80% of clients still miss.
Read more
Want it done for you?
Your free 45-minute consult includes all of these — run with a master trainer.
Movement screen, InBody scan, macro plan, heart-rate baseline. You leave with the numbers, the plan, and a free EVOS t-shirt.
Need a real coach for the numbers?
Book a free 45-minute session at the Winter Park studio.