Fitness Tools
Useful estimates. Honest limits.
Each tool is designed to be simple, transparent, and good enough to plan with. None of them replace a coach, a clinician, or paying attention to how you recover.
Last updated August 2026
BMI Calculator
A screening number based on height and weight — not a complete health picture.
Calorie Calculator
Estimate daily energy needs using a common BMR formula, then adjust for your goal.
Protein Calculator
A practical daily protein range for people who train, based on body weight.
1RM Calculator
Estimate a one-rep max from a submaximal set using the Epley formula.
Water Intake Calculator
A simple hydration starting point based on body weight — not a medical target.
Workout Split Generator
Get a simple weekly training structure based on days available and your goal.
Habit Consistency Tracker
A private seven-day checklist for training, protein, sleep, and walking.
NKFitness content is for educational purposes only. It is not medical advice, diagnosis, or a substitute for care from a qualified professional. Training and nutrition needs vary. If you have an injury, medical condition, or eating-related concern, get personalised guidance before making major changes.
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Practical fitness knowledge — training, nutrition, recovery, and habits. No hype, no fake transformations.
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