Free Fitness Calculators
19 free tools to calculate your calories, macros, body composition, and more. Get personalized recommendations backed by science.
Energy & Calories
TDEE Calculator
Calculate your Total Daily Energy Expenditure to know how many calories you burn each day.
- Mifflin-St Jeor formula
- 5 activity levels
- Goal-based recommendations
Calorie Calculator
Find out how many calories you should eat per day based on your goals.
- Weight loss & gain goals
- Macro breakdown
- Activity-adjusted
BMR Calculator
Calculate your Basal Metabolic Rate — the calories you burn at rest.
- Mifflin-St Jeor & Harris-Benedict
- Side-by-side comparison
- Activity level estimates
Calories Burned Calculator
Estimate calories burned for 60+ activities based on your weight and duration.
- 60+ activities
- MET-based formula
- Duration adjustable
Nutrition & Macros
Macro Calculator
Calculate your ideal protein, carbs, and fat intake based on your goals.
- Goal-based splits
- Per-meal breakdown
- Flexible dieting friendly
Protein Calculator
Find your daily protein needs based on your weight, activity, and goals.
- Goal-specific multipliers
- Per-meal breakdown
- Activity adjusted
Carbohydrate Calculator
Calculate your daily carb intake for moderate, low-carb, or keto diets.
- 4 diet presets
- TDEE-based calculation
- Fiber recommendations
Fat Intake Calculator
Determine your daily fat intake with healthy fat type recommendations.
- Goal-adjusted
- Fat type breakdown
- TDEE-based
Body Composition
BMI Calculator
Calculate your Body Mass Index to see if you're at a healthy weight for your height.
- Visual BMI scale
- Weight categories
- Healthy weight range
Body Fat Calculator
Estimate your body fat percentage using the US Navy method.
- US Navy method
- Fat/lean mass split
- Category classification
Army Body Fat Calculator
Calculate body fat using the US Army standard and check if you meet requirements.
- DoD AR 600-9 standards
- Pass/fail by age group
- Army BF% table
Lean Body Mass Calculator
Calculate your lean body mass using body fat % or the Boer/James formulas.
- Multiple formulas
- With or without BF%
- Fat mass breakdown
Ideal Weight Calculator
Find your ideal weight using four well-known medical formulas.
- Devine, Robinson, Miller, Hamwi
- Average & range
- Gender-specific
Healthy Weight Calculator
Find the healthy weight range for your height based on BMI guidelines.
- BMI-based range
- Current weight comparison
- Visual scale
Body Type Calculator
Discover your somatotype — ectomorph, mesomorph, or endomorph.
- Measurement-based
- Training tips
- Nutrition advice
Fitness Performance
One Rep Max Calculator
Estimate your one rep max from the weight and reps you can lift.
- 5 proven formulas
- Rep percentage table
- 1-12 RM estimates
Pace Calculator
Calculate your running or walking pace, time, or distance.
- Pace, time, or distance
- Race predictions
- Miles & kilometers
Target Heart Rate Calculator
Find your training heart rate zones based on your age and fitness level.
- 5 training zones
- Karvonen method
- Zone descriptions
Health & Medical
Need Help With Your Fitness Journey?
Our calculators are a great starting point, but a personal trainer can create a customized plan that fits your unique needs and goals.
Find a Trainer Near YouAbout Our Fitness Calculators
Our free fitness calculators use scientifically-backed formulas to give you accurate estimates for your calorie needs, body composition, and nutritional requirements. Whether you're looking to lose weight, build muscle, or maintain your current physique, these tools provide a solid foundation for your fitness journey.
Remember that these calculators provide estimates based on population averages. Individual results may vary based on factors like genetics, hormones, and lifestyle. Use these numbers as starting points and adjust based on your real-world results.
For personalized guidance tailored to your specific needs, consider working with a certified personal trainer who can create a customized program just for you.