Fitness Tools
Free fitness calculators: daily protein, macros, TDEE, one-rep max, calories burned, and more. 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.
Learn MoreMacro Calculator
Calculate your daily macronutrient targets - protein, carbs, and fat - based on your body stats and goal. This calculator estimates your calorie needs with the Mifflin-St Jeor equation, then splits them into macros using research-backed protein ranges.
Learn MoreCalories Burned Calculator
Estimate how many calories you burn in any activity - from walking and running to burpees, planks, and weight training. This calculator uses MET values from the 2011 Compendium of Physical Activities, the standard reference for exercise energy expenditure.
Learn MoreBody Fat Calculator
Estimate your body fat percentage with nothing but a tape measure. This calculator uses the US Navy circumference method, which predicts body fat from neck, waist, and hip measurements - one of the most accurate field methods validated against lab testing.
Learn MoreStrength Standards Calculator
How strong are you compared to other lifters? Enter your bodyweight and best lift to see where you rank - from Beginner to Elite - on the bench press, squat, deadlift, and overhead press. Standards are scaled to your bodyweight, so a 60 kg lifter and a 100 kg lifter are judged fairly.
Learn MoreBMI Calculator
Calculate your body mass index (BMI) and see your WHO weight category instantly. BMI is a quick screening tool that compares your weight to your height - this calculator also shows the healthy weight range for your height so you know your target.
Learn MoreIdeal Weight Calculator
Find out how much you should weigh. This calculator shows your ideal body weight from the four clinical formulas — Devine, Robinson, Miller and Hamwi — plus the healthy BMI weight range for your height.
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