Free Fitness Calculators
Every tool you need to calculate your macros, calories, body composition, and strength — all free, all instant, all based on real science.
Core Calculators
Macro Calculator
Calculate your daily protein, carbs, fat, and calories for any goal.
Calculate →TDEE Calculator
Find your Total Daily Energy Expenditure — how many calories you burn per day.
Calculate →BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor and Harris-Benedict.
Calculate →Calorie Calculator
Daily calorie targets for weight loss, muscle gain, or maintenance.
Calculate →Protein Calculator
Find your optimal daily protein intake based on weight and activity level.
Calculate →Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy circumference method.
Calculate →1RM Calculator
Estimate your one rep max for any lift using 3 different formulas.
Calculate →BMI Calculator
Calculate your Body Mass Index and healthy weight range.
Calculate →Lean Body Mass Calculator
Calculate your lean body mass and fat mass from body weight and body fat %.
Calculate →Calorie Deficit Calculator
Find the exact deficit needed and how long it will take to reach your goal weight.
Calculate →Water Intake Calculator
Get your personalized daily hydration goal based on weight and activity level.
Calculate →Calories Burned Calculator
Estimate calories burned during any exercise using MET values.
Calculate →Goal-Specific Calculators
Cutting Calculator
Cutting macros optimized for fat loss while preserving muscle.
Calculate →Bulking Calculator
Bulking macros with configurable surplus for clean or aggressive bulk.
Calculate →Lean Bulk Calculator
Minimal surplus for maximum muscle with minimum fat gain.
Calculate →Maintenance Calories
Find exactly how many calories you need to maintain your current weight.
Calculate →Weight Loss Calculator
See how long it will take to reach your goal weight at different deficit sizes.
Calculate →Muscle Gain Calculator
Calories and macros for muscle building based on your training experience.
Calculate →Body Recomp Calculator
Lose fat and build muscle simultaneously with body recomposition macros.
Calculate →Reverse Diet Calculator
Gradually increase calories from a deficit back to maintenance without fat gain.
Calculate →Creatine Calculator
Find your optimal creatine dosage for loading and maintenance phases.
Calculate →Macro Ratio Calculator
Set custom protein/carb/fat percentage splits and see grams from any calorie target.
Calculate →Ideal Body Weight
Calculate ideal body weight using 4 different medical formulas.
Calculate →Protein Powder Calculator
Find out how much protein powder you need to hit your daily protein goal.
Calculate →Sport & Diet Specific Calculators
Fat loss phase
Bulking MacrosMuscle gain phase
Keto MacrosKetogenic diet
Vegan MacrosPlant-based diet
Vegetarian MacrosVegetarian diet
IF MacrosIntermittent fasting
Low Carb MacrosUnder 100g carbs
Powerlifting MacrosStrength sports
Bodybuilding MacrosBulk & cut phases
CrossFit MacrosWOD nutrition
Endurance MacrosRunning & cycling
Women's MacrosFemale-specific
Beginner MacrosJust starting out
Macros Over 40Age-specific guidance
Athlete MacrosSports performance
Teen MacrosAges 13–19
Start with Your Macros
The macro calculator is the foundation. Calculate your daily targets in under 60 seconds.
Calculate My Macros →