Free fitness calculators
Calorie, protein, water, body composition and strength calculators with the formulas explained, worked examples and answers to common questions.
- BMR calculatorFree BMR and TDEE calculator. Mifflin-St Jeor, Harris-Benedict and Katch-McArdle, plus how to pick your activity factor, from sedentary (1.2) up.
- Macro calculatorFree macro calculator. Get daily protein, carbohydrate and fat targets for fat loss, maintenance or muscle gain.
- Body fat calculatorFree body fat percentage calculator using the US Navy tape-measure method. Needs only height, neck, waist and hip measurements.
- 1RM calculatorFree one rep max calculator. Estimate your 1RM from any set and see training percentages for strength programming.
- Protein calculatorFree protein calculator. Get your daily protein target in grams for your body weight and goal, from general health to building muscle.
- Water intake calculatorFree water intake calculator. Estimate how much water to drink a day from your body weight, exercise and climate, in litres and ounces.
- Calorie deficit calculatorFree calorie deficit calculator. See your daily calorie target and when you could reach your goal weight at a safe weekly pace.
- TDEE calculatorFree TDEE calculator. Get your maintenance calories from sex, age, height, weight and activity, plus targets to lose or gain weight.
- Lean body mass calculatorFree lean body mass calculator. Estimate lean mass with the Boer, James and Hume formulas, or from your body fat percentage.
- Calories burned calculatorFree calories burned calculator. Estimate calories burned walking, running, cycling, lifting and more from your weight and time, using MET values.
- Before and after photo makerFree before and after photo maker. Put two progress photos side by side, as a slider or stacked, add stats and download a post or story. No upload.
Start with your energy needs. The BMR calculator estimates what your body burns at rest, and the TDEE calculator adds your activity to show maintenance calories. From there, the calorie deficit calculator turns a goal weight into a daily target and a date.
Next, set your macros. The protein calculator gives a daily range in grams per kg of body weight, and the macro calculator splits your calories into protein, carbohydrate and fat for your goal. The water intake calculator covers hydration.
To track progress, use the body fat calculator (US Navy method), the lean body mass calculator and the one rep max calculator. The calories burned calculator estimates what a workout adds to your day. Every calculator explains its formula, shows worked examples and links to the app, where the same numbers feed your daily targets.
All calculators are estimates for healthy adults, not medical advice. If you have a medical condition, are pregnant or have a history of disordered eating, talk to a qualified professional before changing your calories.