Fitness calculators
68 free calculators for training, nutrition, strength scoring and coaching — across 12 categories. No sign-up, and they work as you type.
68 calculators •Updated August 2026
Most used
The ones people come here for.
TDEE Calculator
Your maintenance calories — what you burn in a day.
Macro Calculator
Protein, fat and carbohydrate grams from a calorie target.
Protein Calculator
Daily protein target for your goal, diet and age.
Body Fat Calculator (US Navy)
Body-fat estimate from tape measurements.
FFMI Calculator
Fat-free mass index — muscularity, adjusted for height.
1RM Calculator
Estimate your one-rep max from a set you actually did.
Plate Calculator
What to load on each side of the bar.
Body & calories
Maintenance calories, macros and body composition — the numbers most people come for.
TDEE Calculator
Your maintenance calories — what you burn in a day.
BMR Calculator
Basal metabolic rate — what you burn at complete rest.
Calorie Deficit Calculator
The intake for a given rate of fat loss.
Calorie Surplus Calculator
The intake for a lean bulk, and what to expect from it.
Macro Calculator
Protein, fat and carbohydrate grams from a calorie target.
Protein Calculator
Daily protein target for your goal, diet and age.
Water Intake Calculator
Daily fluid target including training and heat.
BMI Calculator
Body mass index, with an honest note on its limits.
Lean Body Mass Calculator
Lean mass and fat mass, from body fat or the Boer formula.
Body Fat Calculator (US Navy)
Body-fat estimate from tape measurements.
FFMI Calculator
Fat-free mass index — muscularity, adjusted for height.
Ideal Body Weight Calculator
Four classic formulas, plus the healthy BMI range.
Strength
One-rep max, plate loading, and the formulas that compare lifters across bodyweights.
1RM Calculator
Estimate your one-rep max from a set you actually did.
Percentage of 1RM Calculator
Training weights for every percentage of your max.
Plate Calculator
What to load on each side of the bar.
DOTS Calculator
The current standard for comparing totals across bodyweights.
Wilks Calculator
The classic powerlifting score, with its successor alongside.
IPF GL Points Calculator
The IPF's official competition scoring since 2020.
Sinclair Calculator
Olympic weightlifting totals compared across bodyweights.
Relative Strength Calculator
Your lift as a multiple of bodyweight, against the standards.
Strength Standards Calculator
Where your lift sits: beginner to elite, and the next target.
Workout planning
Volume, frequency, progression and deloads — for building a block rather than guessing.
Volume Calculator
Session tonnage: sets × reps × weight, added up.
Weekly Volume Calculator
Weekly hard sets for one muscle, against the evidence.
Muscle Volume Calculator
Audit weekly sets across every muscle group at once.
Training Frequency Calculator
How often to train a muscle, from your weekly set target.
Rest Timer Generator
A working rest timer, plus how long to actually rest.
Progressive Overload Planner
Project a lift forward week by week.
Double Progression Calculator
Whether to add reps or weight next session.
Deload Calculator
Whether you need a deload, and what it should look like.
Weight loss
Timelines and calorie burn, reported both gross and net of resting metabolism.
Weight Loss Timeline
How long a given amount of fat loss will take.
Goal Weight Date Calculator
The calendar date you reach your goal weight.
Calorie Burn Calculator
Calories burned in any activity, gross and net.
Walking Calorie Calculator
Calories from walking, including incline.
Running Calorie Calculator
Calories from running, with pace and incline.
Cycling Calorie Calculator
Calories from cycling, road or stationary.
Step Calorie Calculator
Calories from a step count, plus the distance it covers.
Measurements
Ratios and before-and-after comparisons that separate fat change from lean change.
Nutrition detail
Protein distribution, fibre, carbohydrate and fat, in more detail than a macro split.
Protein per Meal Calculator
How much protein per meal, and the per-meal floor.
Meal Macro Split Calculator
Distribute daily macros across your meals.
Fibre Calculator
Your fibre target, current intake and how to close the gap.
Carb Calculator
Daily carbohydrate target from body weight and training.
Fat Calculator
Daily fat target, with the floor you should not go below.
Performance
Pace, race prediction, VO₂ max and heart rate zones for endurance work.
Pace Calculator
Solve for pace, time or distance, with splits.
Race Time Predictor
Equivalent race times across distances.
VO₂ Max Calculator
Estimate aerobic capacity from a field test or a race.
Max Heart Rate Calculator
Four formulas, and why 220 − age is the worst of them.
Heart Rate Zone Calculator
Five training zones, by max HR or heart rate reserve.
Gym
Practical answers to the questions that come up mid-session.
Health
Sodium, caffeine, alcohol and sleep — the inputs that quietly decide your results.
Lifestyle
What happens after a diet ends, which is where most results are lost.
Advanced
Niche tools for people already doing the basics well.
Coach tools
Built for trainers: client prescriptions, programme volume and the pricing arithmetic.
Client Calorie Calculator
Set a client's intake for a phase, with the rate checked.
Client Macro Calculator
A full macro prescription with the fat floor and fibre target.
Client Goal Timeline
Realistic timeframes to give a client at onboarding.
Bulk Program Volume Calculator
Plan weekly set progression across a whole training block.
Session Revenue Calculator
Revenue per hour across every session format.
Coach Income Calculator
Work backwards from the income you need to the rate you must charge.
Nothing matches that search.
Try a shorter term — “protein”, “1rm”, “pace”.
How accurate are these?
Every calculator uses a published equation, named on its own page, and shows the formula it applied. Where more than one exists — as with one-rep max, or basal metabolic rate — you can choose between them and see how much they disagree.
They are all estimates. Population-average equations cannot account for your individual physiology, and some of the popular ones are cruder than their decimal places suggest: body-fat estimates from tape measurements carry an error of several percentage points, and BMI takes no account of muscle mass at all. Each page states its own limits.
General information, not medical advice. Not intended to diagnose, treat or manage any condition. If you have a medical condition, are pregnant, are taking medication, or have a history of disordered eating, speak to a doctor or a registered dietitian rather than acting on a number from a web page.
Want a coach to apply these numbers?
Calculators give you a starting point. A coach turns it into a plan that changes when your life does.
