Free fitness calculators
Quick, accurate numbers for training and nutrition. No sign-up, nothing saved.
Nutrition
- TDEE calculatorHow many calories you burn in a day, and how many to eat to lose fat, maintain or build muscle.
- Macro calculatorCalories and grams of protein, carbs and fat for your goal, worked out from your body and training.
- Protein calculatorHow many grams of protein a day for your goal, and how to spread it out.
- BMR calculatorThe calories your body burns at complete rest, before any movement or training.
- Goal date calculatorHow many weeks to your goal weight, the date you will get there, and the calories it takes.
- Water intake calculatorA daily water target from your weight and how long you train.
Strength
- 1RM calculatorEstimate your one-rep max from any set, and the weights to use for every rep range.
- RPE calculatorTurn a set at a given RPE into an estimated max, and find weights for RPE-based training.
- DOTS and Wilks calculatorScore your powerlifting total so you can compare lifters of different bodyweights.
- Plate calculatorWhich plates to put on each side of the bar for any weight.