Prime AdaptAdapt to your prime.Free tools → useful history
Track the signals that make your progress make sense.
Start with a transparent calculator or one honest log. Prime Adapt turns the pieces into a private timeline you can use.
- Water Intake Calculator: a practical daily starting pointEstimate a practical daily water starting point from body weight and training time with Prime Adapt's free calculator.
- Calorie Deficit Calculator: daily target and a realistic timelineSee a daily calorie target and a realistic timeline to your goal weight with Prime Adapt's free calorie deficit calculator.
- BMI Calculator: body mass index for adults, with contextWork out your body mass index with Prime Adapt's free BMI calculator, and see why waist-to-height ratio adds context for people who train.
- Training Volume Calculator: total the work in a setCalculate simple training volume from sets, reps and load with Prime Adapt's free tool.
- TDEE Calculator — estimate your daily calorie needsEstimate your basal metabolic rate and daily maintenance calories with Prime Adapt's free TDEE calculator.
- Body Fat Calculator: tape-measure estimateEstimate your body fat percentage from a few tape measurements with Prime Adapt's free body fat calculator.
- Macro Calculator — split your calories into protein, carbs and fatTurn a daily calorie target into practical protein, carbohydrate and fat grams with Prime Adapt's free macro calculator.
- 1RM Calculator — estimate your one-rep maxEstimate your one-rep max from a recent set with Prime Adapt's free 1RM calculator.
- Protein Calculator — plan a practical daily targetEstimate a practical daily protein range from your body weight and goal with Prime Adapt's free calculator.