Fitness & Nutrition Calculators
Free, instant calculators for everything that matters in body composition: calories, macros, body fat, lifts and hydration. No signup, no fluff.
All calculators
TDEE Calculator
Estimate the calories you burn each day from your basal metabolic rate plus activity. Use the result as the starting line for cutting, bulking, or maintaining.
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Macro Calculator
Turn a calorie target into clear protein, carb, and fat grams. Pick a goal and we handle the math, including a sensible protein floor.
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Calorie Deficit Calculator
Pick a realistic weekly fat loss rate and see the daily calorie target that gets you there without wrecking your training.
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BMR Calculator
Find the calories your body burns at complete rest using the Mifflin-St Jeor equation, the modern gold standard for BMR estimation.
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Protein Intake Calculator
Get a daily protein target in grams based on bodyweight, activity level, and whether you're cutting, maintaining, or building muscle.
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Body Fat Calculator
Estimate body fat percentage with the US Navy tape method. All you need is a soft tape measure and one minute.
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Ideal Weight Calculator
Get a healthy weight range using BMI plus the classic Devine and Robinson formulas. Useful as a sanity check, not a verdict.
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One Rep Max Calculator
Estimate your one rep max from a set you've already done, plus a full percentage table for programming your next block.
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Lean Body Mass Calculator
Estimate the weight of everything in your body that isn't fat, muscle, bone, organs and water, using the Boer and Hume formulas.
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Water Intake Calculator
Get a personalized daily water target based on bodyweight, activity, and climate, in cups, ounces, or liters.
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Strength Standards Calculator
Enter a lift and your bodyweight to see where you rank, from untrained to elite, plus exactly how much more you need for the next level.
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Powerlifting Score Calculator
Enter your bodyweight and best squat, bench and deadlift to get your DOTS and Wilks scores, the standard way to compare strength across weight classes.
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Race Time Predictor
Enter a recent race time and distance to predict your finish time and pace at another distance, using the proven Riegel formula.
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FFMI Calculator
Estimate your fat-free mass index from weight, height and body fat to gauge your muscularity and where you sit relative to natural limits.
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Reverse Dieting Calculator
Plan a gradual week-by-week calorie increase after a cut, easing from your current intake back up toward maintenance while limiting fat regain.
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Weight Loss Timeline Calculator
See how long it takes to reach your goal weight at a given calorie deficit, with a week-by-week curve and an estimated goal date.
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Calories Burned Calculator
Estimate the calories you burn for an activity and duration, based on your bodyweight and the activity's intensity.
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Heart Rate Zone Calculator
Find your max heart rate and five personalized training zones using the Karvonen method, so you train at the right intensity for your goal.
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Keto Macro Calculator
Get keto-friendly daily macros, low carbs, moderate protein, high fat, based on your calorie target and goal, with a sensible carb cap.
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Body Recomposition Calculator
Get calorie and high-protein targets designed to lose fat and gain muscle at once, with optional higher-calorie training days and lower rest days.
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Read first: the fundamentals
- How to Calculate Your Macros for Fat Loss (Complete Guide)A complete, no-fluff walkthrough for setting calories and macros that actually produce fat loss without trashing performance.
- How Many Calories Should I Eat to Lose Weight?A practical answer with the math, the trade-offs of aggressive vs slow deficits, and the calories most people actually need.
- How Much Protein Do You Really Need Per Day?Cuts through the noise. What the research actually says, why bodyweight matters, and how to hit the target without force-feeding.
- TDEE Explained: How Your Body Burns CaloriesWhat TDEE actually is, the four components that make it up, and why two calculators can give you different numbers.
TDEE examples
Pre-calculated TDEE numbers for common profiles. Click any example for the full breakdown.
- TDEE for a 25-Year-Old Woman, 130 lbs
- TDEE for a 25-Year-Old Woman, 150 lbs
- TDEE for a 25-Year-Old Woman, 170 lbs
- TDEE for a 25-Year-Old Woman, 200 lbs
- TDEE for a 30-Year-Old Woman, 130 lbs
- TDEE for a 30-Year-Old Woman, 150 lbs
- TDEE for a 30-Year-Old Woman, 170 lbs
- TDEE for a 30-Year-Old Woman, 200 lbs
- TDEE for a 40-Year-Old Woman, 130 lbs
- TDEE for a 40-Year-Old Woman, 150 lbs
- TDEE for a 40-Year-Old Woman, 170 lbs
- TDEE for a 40-Year-Old Woman, 200 lbs
- TDEE for a 50-Year-Old Woman, 130 lbs
- TDEE for a 50-Year-Old Woman, 150 lbs
- TDEE for a 50-Year-Old Woman, 170 lbs
- TDEE for a 50-Year-Old Woman, 200 lbs
- TDEE for a 25-Year-Old Man, 160 lbs
- TDEE for a 25-Year-Old Man, 180 lbs
- TDEE for a 25-Year-Old Man, 200 lbs
- TDEE for a 25-Year-Old Man, 220 lbs
- TDEE for a 30-Year-Old Man, 160 lbs
- TDEE for a 30-Year-Old Man, 180 lbs
- TDEE for a 30-Year-Old Man, 200 lbs
- TDEE for a 30-Year-Old Man, 220 lbs
- TDEE for a 40-Year-Old Man, 160 lbs
- TDEE for a 40-Year-Old Man, 180 lbs
- TDEE for a 40-Year-Old Man, 200 lbs
- TDEE for a 40-Year-Old Man, 220 lbs
- TDEE for a 50-Year-Old Man, 160 lbs
- TDEE for a 50-Year-Old Man, 180 lbs
- TDEE for a 50-Year-Old Man, 200 lbs
- TDEE for a 50-Year-Old Man, 220 lbs