Free fitness calculators

The math behind your training, in one place.

Twenty-three calculators for nutrition, body composition, and strength — built on the same formulas coaches and researchers actually use. No accounts. No ads. No noise.

Nutrition

Calorie and macro targets based on your stats.

6 tools

TDEE calculator
Daily calorie burn
BMR calculator
Resting metabolic rate
Protein calculator
Daily protein target
Macro calculator
Protein, carbs, fat split
Calorie deficit calculator
Deficit for a goal weight
Water intake calculator
Daily water target

Goal planners

Cutting, bulking, and weight-loss plans with weekly projections.

3 tools

Cutting calculator
Cut plan with macros
Bulking calculator
Lean-bulk plan with macros
Weight loss calculator
Plain-language weight-loss plan

Body composition

BMI, body fat, lean mass, and ideal weight estimates.

4 tools

BMI calculator
Body mass index
Body fat calculator
US Navy tape method
Lean body mass calculator
Boer and James formulas
Ideal body weight calculator
Devine, Robinson, Miller, Hamwi

Strength

1RM, powerlifting scores, plate math, and standards.

6 tools

1 rep max calculator
Estimate your max from any set
Wilks score calculator
Powerlifting score, classic
DOTS score calculator
Powerlifting score, modern
Plate calculator
Plates per side for any total
Strength standards calculator
How your lifts compare
Workout volume calculator
Total volume per session

Cardio and training

Pace, calorie burn, and heart-rate zones.

3 tools

Running pace calculator
Pace, time, and distance
Calories burned calculator
By activity and duration
Heart rate zones calculator
Zones from age and max HR