Health & Fitness Calculators
Evidence-based tools to help you reach your fitness goals. Calculate calories, macros, BMI, protein intake, and more. No sign-up required.
Popular Calculators
Our most comprehensive health and fitness calculators
Nutrition Tools
Calculate your daily nutritional needs
Nutrition Tools
Calorie Calculator
Calculate your TDEE and daily calorie needs based on your activity level and goals.
Nutrition Tools
Macro Calculator
Get your ideal protein, carbohydrate, and fat breakdown for your fitness goals.
Nutrition Tools
Protein Calculator
Find your optimal daily protein intake based on your training and goals.
Nutrition Tools
Water Intake Calculator
Calculate your daily hydration needs based on weight, activity, and climate.
Body Composition
Track and understand your body metrics
Body Composition
BMI Calculator
Calculate your Body Mass Index and find your healthy weight range.
Body Composition
Body Fat Calculator
Estimate your body fat percentage using the US Navy method with a tape measure.
Body Composition
Sleep Calculator
Calculate optimal bedtimes or wake times based on 90-minute sleep cycles.
Body Composition
Ideal Weight Calculator
Calculate your ideal body weight using Devine, Robinson, Miller, and Hamwi formulas.
Body Composition
Lean Body Mass Calculator
Estimate your lean body mass (fat-free mass) using Boer, James, and Hume formulas.
Body Composition
FFMI Calculator
Fat-free mass index: how much muscle you carry for your height, with natural ranges.
Training Tools
Optimize your workout programming
Training Tools
One Rep Max Calculator
Estimate your 1RM and get training percentages for strength programming.
Training Tools
Strength Standards
See how your lifts compare to other lifters. From beginner to elite.
Training Tools
Plate Calculator
Calculate which plates to load on the barbell for your target weight.
Training Tools
Wilks & DOTS Calculator
Compare powerlifting strength across bodyweights with Wilks and DOTS scores.
Training Tools
Pace Calculator
Calculate running pace, time, or distance for your training runs and races.
Training Tools
Heart Rate Zones
Calculate your training heart rate zones for optimal workout intensity.
Training Tools
Volume Calculator
Track your training volume (sets × reps × weight) to monitor progressive overload.
Training Tools
VO2 Max Calculator
Estimate your cardiovascular fitness with Cooper run, Rockport walk, or resting HR.
Training Tools
Training Load Calculator
Calculate session training load using RPE to track progressive overload.
Training Tools
Rest Timer
Time your rest periods between sets with presets for different training goals.
Get personalized recommendations
Take our quick quiz to get calculator recommendations and custom plans based on your goals.
Calculators for your situation
Versions of each calculator set up for a specific goal or group.