Free Fitness Calculators & Tools
17 free calculators for calories, body composition and nutrition. They use published equations, work in metric or US units and run in your browser, so nothing you type is sent to us. No sign-up.
Calories and goals
How much you burn, and how much to eat to keep, lose or gain weight.
TDEE calculatorFree TDEE calculator: see how many calories you burn a day, your BMR, and how much to eat to lose, maintain or gain weight. Metric or US units.
Maintenance calorie calculatorFind your maintenance calories: the daily intake that keeps your weight steady, with a realistic range, a weekly budget and a 2-week test plan.
Calorie deficit calculatorPlan your weight loss: daily calories for your pace, how many weeks it takes and the date you could reach your goal weight. Safe-pace checks included.
Cutting calorie calculatorPlan a cut that keeps your muscle: daily calories for a mild, moderate or fast cut, protein and macros, expected weekly loss and a cut length.
Bulking calorie calculatorHow many calories to bulk: your maintenance, a lean, moderate or fast surplus, protein, carbs and fat, and how much weight to gain each week.
Lean bulk calculatorLean bulk calories set by your training experience: the surplus, monthly gain target, protein, carbs and fat, and a 12-week projection.
Adaptive TDEE calculatorWork out your real TDEE from what you ate and how your weight changed. Quick mode for averages, or a daily log that stays in your browser.
Activity
Turn your job, steps and workouts into the right activity level.
Activity level calculatorNot sure which activity level to pick? Answer four questions about your job, steps and workouts to get your multiplier and TDEE at every level.
Steps to calories calculatorTurn your daily steps into distance, calories burned walking and an estimated TDEE, based on your height, weight and walking pace.
Body and metabolism
Resting metabolism, body fat, BMI and a healthy weight range.
BMR calculatorCalculate your basal metabolic rate (BMR) with Mifflin-St Jeor, Harris-Benedict, Katch-McArdle and Cunningham, and see how it compares to your TDEE.
Body fat TDEE calculatorTDEE from your lean body mass: enter your body fat percentage to compare Katch-McArdle, Cunningham and Mifflin-St Jeor side by side.
Body fat calculatorEstimate your body fat percentage with a tape measure (U.S. Navy method): fat mass, lean mass and your category, with tips to measure correctly.
BMI calculatorCalculate your BMI in kg/cm or lb/ft, see your category and the healthy weight range for your height, including the lower cut-offs for Asian adults.
Ideal weight calculatorIdeal body weight for your height and sex with the Devine, Robinson, Miller and Hamwi formulas, compared with the healthy BMI weight range.
Nutrition
Protein, carbs, fat and water for your goal.
Macro calculatorFree macro calculator: daily grams of protein, carbs and fat to lose fat, maintain or build muscle. Balanced, high-protein, low-carb and keto splits.
Protein calculatorFind your daily protein range in grams for health, fat loss, muscle gain, endurance or age 65+, split per meal, with protein in common foods.
Water intake calculatorHow much water should you drink a day? A simple estimate from your weight and activity, in litres, glasses and ounces, with hot-weather and fasting tips.
More ways to use them
Which calculator should you use?
- Starting out? Use the TDEE calculator. It gives your daily burn, calories for every goal and your macros in one go.
- Losing weight? The calorie deficit calculator adds a goal date. If you lift and want to keep muscle, the cutting calculator sets protein for you.
- Building muscle? Pick the lean bulk calculator for a small, controlled surplus, or the bulking calculator to compare surplus sizes.
- Already tracking? After two weeks of logging, the adaptive TDEE calculator shows what you really burn. It beats any formula.
- Unsure of your activity level? The activity level calculator or the steps calculator takes the guesswork out.
All the equations, with their research, are on our formulas page, and the reasoning behind every default is in our methodology. The calculators are for adults aged 18 and over and give estimates, not medical advice.