Fitness Tools
Free fitness calculators: estimate daily protein, TDEE with the Mifflin-St Jeor formula, and one-rep max. Science-based and mobile-friendly.
Protein Intake Calculator
Calculate how much protein you need each day based on your body weight and training goal. This calculator uses the research-backed range of 1.6 to 2.2 grams of protein per kilogram of body weight for building muscle.
Learn MoreTDEE Calculator (Daily Calories)
Calculate your Total Daily Energy Expenditure (TDEE) - the number of calories you burn each day. The calculator uses the Mifflin-St Jeor equation for your basal metabolic rate, multiplied by your activity level.
Learn More1RM Calculator (One-Rep Max)
Estimate your one-rep max (1RM) - the maximum weight you can lift for a single repetition - from a weight you can lift for multiple reps. The calculator uses the Epley and Brzycki equations and averages them.
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