Fitness calculators
18 free fitness calculators for training, nutrition and body composition. Each one runs on your device, takes metric or imperial, and explains the formula behind the answer.
Body composition
Where you stand today: BMI, body fat, lean mass and frame.
BMI Calculator
Body mass index with WHO or Asian/Indian cut-offs, and a healthy weight range for your height.
Body Fat Calculator
US Navy tape method: body fat %, fat mass and lean mass from four measurements.
Ideal Weight Calculator
Four classic ideal body weight formulas side by side, plus the healthy BMI range.
Lean Body Mass Calculator
Everything you weigh that isn't fat, estimated three ways or from your body fat %.
FFMI Calculator
Fat-free mass index: how much muscle you carry for your height, normalised.
Waist-to-Hip Ratio Calculator
Waist-to-hip and waist-to-height ratio, with the WHO risk thresholds.
Nutrition & calories
How much to eat, and what, for the goal you have.
TDEE Calculator
Total daily energy expenditure: the calories you burn on a normal day.
Calorie Calculator
Daily calories to maintain, lose or gain weight at a pace you choose.
Macro Calculator
Protein, carbs and fat in grams for cutting, maintaining or lean bulking.
Protein Calculator
How many grams of protein a day for your weight and training goal.
BMR Calculator
Basal metabolic rate by Mifflin-St Jeor, Harris-Benedict and Katch-McArdle.
Weight Loss Calculator
Daily calories and a realistic finish date for your goal weight.
Water Intake Calculator
Daily water for your body weight, training and climate.
Strength training
Numbers for the barbell: maxes, loading, scoring.
One Rep Max Calculator
Estimate your 1RM from any set, with a full training percentage chart.
Barbell Plate Calculator
Exactly which plates go on each side of the bar, drawn for you.
Wilks & DOTS Calculator
Score your powerlifting total against lifters of any body weight.
Cardio & health
Heart rate, calories burned and the markers that matter.
Heart Rate Zone Calculator
Your five training zones in beats per minute, by age and resting heart rate.
Calories Burned Calculator
Calories burned in 20 gym and cardio activities, from MET values.