Free fitness calculators

Quick, free calculators to help you plan your training and nutrition. No account and no email required, just enter your numbers and go.

TDEE calculator

Find your daily calorie maintenance level based on your stats and activity.

Find your daily protein target based on your bodyweight and training goal.

Turn your calorie target into protein, carb, and fat gram targets.

Estimate your body fat percentage with just a tape measure.

Estimate your one-rep max from any weight and rep combination.

See exactly which plates to load on the bar for any target weight.

Build a warm-up ramp leading up to your working weight.

See how your squat, bench, deadlift, or press ranks for your bodyweight.

Turn your TDEE into a daily calorie target at three different rates.

Get your training weight for any rep range from 1 to 12.

Estimate your one-rep max and training weights based on how hard a set actually felt.

Find your recommended weekly sets per muscle group by experience level.

Estimate the total cost of your home gym setup by tier.

Compare your strength across bodyweights using the same formulas used in powerlifting.

Estimate calories burned by activity, bodyweight, and duration using published MET values.