Free fitness calculators
Instant, free, no account. Each calculator hands its result to the next one, and when you want to turn the numbers into a real plan, the coaches of the marketplace are one click away.
Body and calories
BMI, calorie needs, macros, protein and body composition.
BMI Calculator
Body mass index and your healthy weight range.
Calorie Calculator
How many calories you need per day for your goal.
TDEE Calculator
Your total daily energy expenditure by activity level.
Maintenance Calories Calculator
The calories that keep your weight stable.
Calorie Deficit Calculator
Daily target for a chosen weekly loss, and how long to your goal.
Macro Calculator
Grams of protein, carbs and fat for your calories.
Protein Calculator
Daily protein in grams for your goal and weight.
Body Fat Calculator
Body fat percentage from waist, neck and hip measurements.
FFMI Calculator
Fat-free mass index from height, weight and body fat.
Strength
One-rep max, percentages, plate loading, RPE and weekly volume.
1RM Calculator
Your one-rep max from a set of 2 to 15 reps.
1RM Percentage Calculator
Loads for every percentage of your max, with reps possible.
Barbell Plate Calculator
Which plates to put on each side, with a visual and warm-up sets.
RPE Calculator
Estimated max and training loads from a set's RPE or RIR.
Training Volume Calculator
Tonnage, hard sets and total reps of a session.
Running and endurance
Pace, race predictions, VDOT, VO₂ max and heart rate zones.
Running Pace Calculator
Pace from time, or time from pace, with splits.
Pace Converter
Convert between min/mile, min/km, mph and km/h.
Race Time Predictor
Predict your times at other distances from one race.
5K Pace Calculator
The pace and splits to hit your 5K goal.
10K Pace Calculator
The pace and splits to hit your 10K goal.
Half Marathon Pace Calculator
The pace and splits for your half marathon goal.
Marathon Pace Calculator
The pace and splits for your marathon goal.
VDOT Calculator
Your VDOT and easy, marathon, threshold, interval and repetition paces.
VO₂ Max Calculator
Estimate your VO₂ max from a race, a Cooper test or heart rate.
Heart Rate Zone Calculator
Your five training zones from max and resting heart rate.
Steps to Miles Calculator
Convert steps into miles and kilometers with your stride.
Activity
Calories burned by activity, from documented MET values.
These calculators give educational estimates from documented formulas, not medical measurements or diagnoses. Your values stay in your browser and are never sent to our servers.