Free fitness calculators

Quick calculators for the boring math you shouldn't have to do in your head. No signup, no ads, no data collection. Bookmark and come back.

TDEE Calculator

Total Daily Energy Expenditure — how many calories you actually burn per day. Mifflin-St Jeor BMR × your activity multiplier.

How many calories does your body burn at rest? Uses the Mifflin-St Jeor equation. Includes activity multipliers to estimate TDEE.

Daily protein, carbs, and fat based on your body weight, goal, and training intensity. Starting numbers — adjust from there.

How many calories per day to hit your weight loss goal. Pick a pace (mild to extreme), get the daily target and time estimate.

Daily protein target in grams and g/kg based on body weight, goal, and training intensity. Evidence-based ranges, not the outdated 0.8 g/kg RDA.

Healthy weight for your height using the Devine formula. Same formula doctors use for medication dosing. Returns a range, not a single number.

Estimate your 1RM from any rep count using Epley and Brzycki formulas. Plus training percentages for hypertrophy and strength.

All calculators run entirely in your browser. We don't store your inputs anywhere.