Tools for your training

Fitness calculators

Fitness calculators turn your measurements and training numbers into useful estimates. Explore 16 free tools for nutrition, body composition, strength and running, with clear formulas and no sign-up.

Nutrition

A smiling, fit South Asian man assembles a vibrant, balanced bowl with grilled chicken, avocado, and colorful vegetables in a sunny kitchen.
Nutrition

Calorie calculator

Calorie calculator estimates maintenance calories and illustrative deficit or surplus scenarios from body size, age and activity assumptions.

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An energetic athletic man walks briskly from work toward an outdoor workout in late-afternoon sunlight, carrying his gym bag.
Nutrition

TDEE calculator

Calculate your Total Daily Energy Expenditure with our TDEE calculator to understand baseline calorie expenditure across activity levels.

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A fit woman in comfortable lounge clothes stretches peacefully upon waking in a bright, sunlit bedroom, embodying resting energy.
Nutrition

BMR calculator

BMR calculator estimates resting energy expenditure with the simplified Mifflin–St Jeor equation, with a worked example and clear limits.

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Three clear vessels display protein-rich lentils, rice and golden olive oil.
Nutrition

Macro calculator

Macro calculator allocates calories to protein, carbohydrate and fat using your body weight, protein assumption and chosen fat percentage.

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A yogurt bowl, eggs and legumes create a bright protein-food still life.
Nutrition

Protein calculator

Protein calculator converts body weight and a chosen g/kg assumption into daily protein grams and an optional even per-meal split.

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Body composition

A blue measuring ribbon curves around a white geometric column beside a compact scale.
Body composition

BMI calculator

Use our free BMI calculator to estimate your Body Mass Index from height and weight, with transparent classifications and caveats for muscular adults.

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A fit, athletic man calmly uses a flexible tape measure at his waist in a bright, tranquil bedroom, exuding self-assurance.
Body composition

Body fat calculator

Our Body fat calculator estimates body fat percentage from circumference measurements using the legacy US Navy formula.

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A naturally muscular athletic man stands with calm confidence in an architectural gym, showcasing balanced physical development.
Body composition

FFMI calculator

FFMI calculator estimates fat-free mass index, fat and lean mass, and the original height-adjusted FFMI convention from your inputs.

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Strength

A single monumental steel weight disk stands in a dramatic shaft of light.
Strength

One rep max calculator

One rep max calculator estimates 1RM with Epley and Brzycki, compares results, and shows percentage loads from a completed 1–10 rep set.

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An empty flat bench and a symmetrically loaded barbell sit in a precisely arranged rack.
Strength

Bench press calculator

Bench press calculator compares Epley and Brzycki 1RM estimates from a completed set, with barbell input guidance and working-weight percentages.

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A securely racked barbell is framed by the architectural lines of a squat rack.
Strength

Squat max calculator

Squat max calculator estimates back squat 1RM with Epley and Brzycki and shows Epley-based percentages while explaining depth and equipment limits.

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A steel spring compresses beneath a smooth weight plate, suggesting perceived effort.
Strength

RPE calculator

Our RPE calculator translates completed reps and rating of perceived exertion into estimated 1RM and auto-regulated target loads.

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A symmetrically loaded barbell rests on a clean rubber platform in a green-lit gym.
Strength

Deadlift max calculator

Deadlift max calculator compares Epley and Brzycki estimates from a completed set, with percentage loads and guidance for dead-stop, style and grip consistency.

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Matching barbell plates are arranged symmetrically on both sides of a chrome bar.
Strength

Plate calculator

Our Plate calculator determines exact per-side barbell plate loading for Olympic bars with custom inventory counts and remainder alerts.

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Cardio

An athletic female runner strides smoothly along an outdoor running track in morning daylight, showing focus and endurance.
Cardio

Pace calculator

Calculate your running pace, total time, or distance with our Pace calculator for 5K, 10K, half marathon, and marathon training.

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A proud female endurance runner catches her breath with a triumphant smile at the finish line of an outdoor track.
Cardio

VO2 max calculator

VO2 max calculator converts a past 12-minute Cooper run distance into an estimated oxygen uptake, with the formula and limitations explained.

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Want a combined view? Try the existing muscle nutrition calculator for calories and macros in one place. Every tool explains its assumptions; use estimates alongside your training records and observed progress.