Why these tools are free
Because they do not replace the app — they explain what it does. Every one of these calculations, RyzeFit runs for you, session after session, without you having to think about it. Working through them here is how you understand the method before you use it.
They share something else: none of them claims a precision it does not have. An estimated 1RM is an estimate. A calorie figure from a formula carries about 10% error. There is no such thing as an optimal training volume in the abstract. We show ranges and say why, rather than clean numbers that happen to be wrong.
Where to start
If you have been training a while and progress has stalled, start with volume — it is the strongest lever and the one most often mis-set. If body composition is the question, work through calories and then protein.