ProgressFree progress tools
Free, private tools for progress photos and body composition. Everything runs in your browser, and your photos are never uploaded.
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Programs
75 Hard tracker
Free 75 Hard tracker: pick a start date, check off all five daily tasks on a 75-day calendar and print a dated checklist. Private, no signup, no app needed.
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Body composition
Army body fat calculator
Army body fat calculator updated for the 2026 waist-to-height standard. See your WHtR the way the Army records it, the largest waist that passes, and the old tape test.
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Free tool
Before and after photo maker
Make a before and after photo in your browser. Line up two photos with two matching points, compare with a slider, and export side by side. Your photos never upload.
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Body composition
Body fat percentage calculator
Free body fat percentage calculator using the US Navy tape method. See your estimate, ACE category, fat and lean mass, and how to measure neck, waist and hips.
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Body composition
Body recomposition calculator
Free body recomposition calculator. Get training and rest day calories, a daily protein target and a realistic 12-week range for fat loss and muscle gain.
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Body composition
FFMI calculator
Free FFMI calculator: get your raw and normalized fat-free mass index, ranges for men and women, and what the natural limit of 25 really means.
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Body composition
Lean body mass calculator
Free lean body mass calculator that runs the Boer, James and Hume formulas side by side, adds your body fat if known, and shows where each one breaks down.
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Free tool
Timelapse maker
Make a timelapse from photos in your browser. Order them by date, line them up so the video doesn't jitter, add dates, and export MP4, WebM or GIF. Free.
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Body composition
Waist-to-height ratio calculator
Free waist to height ratio calculator. See your WHtR on NICE's 0.4, 0.5 and 0.6 bands, the waist that keeps you under half your height, and how to measure.
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Body composition
Waist-to-hip ratio calculator
Free waist to hip ratio calculator. Compare your WHR with WHO cut-offs of 0.85 for women and 0.90 for men, see your shape, and learn where to place the tape.
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Body composition
Water weight calculator
Free water weight calculator: estimate how much of a scale change is water and glycogen, then paste daily weigh-ins to see your true trend and real rate.
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Bring the photos you already have. Progress lines them up and takes your next set hands-free.
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