Free fitness calculators & tools
Calculate protein needs, calorie needs (TDEE), calorie deficit, macros, ideal weight, body fat, water intake, Zone-2 heart rate and your one-rep max — plus a table of the highest-protein foods. All calculators rely on peer-reviewed formulas and are ready to use without signup.
Choose one of the following tools.
Body & energy
Ideal weight & body fat
BMI, Devine, RFM, US Navy: calculate your ideal weight and estimate body-fat percentage from a few measurements.
Calorie needs
Determine your basal metabolic rate (BMR) and daily calorie consumption (TDEE).
Calorie deficit
How many calories to lose weight? Daily deficit, cut intake and weekly rate with realism check.
Calorie consumption
Estimate calorie expenditure for different activities.
Nutrition
Protein requirement
Calculate your daily protein needs based on weight, goal and activity.
Macros
Daily protein, carbs and fat from calorie target and weight. Adjustable fat share.
Protein sources
Table of the highest-protein foods with filters for category, allergens and protein per calorie.
Water requirement
Determine how much water you should drink daily.
Training
Planner & tracker
Body measurements tracker
Save circumferences with timestamp in the browser and watch the progression over weeks and months.
Training planner
Plan your training for the week, with local saving, export, and a week view.
Meal planner
Plan a week with recipes and foods, see daily and weekly nutrition at a glance.