Fitness Calculators
Free calculators for calories, macros, strength, fasting, body measurements and running. Pick a goal or filter the list.
220 calculators
Featured calculators
Start with one of these for calories, fasting, body proportions, strength or running.
- TDEE calculatorCalories you burn a day, with targets to lose or gain
- Treadmill caloriesCalories from speed, incline and time
- Water fastingExpected weight change over a water fast
- Grecian idealIdeal muscle measurements for your frame
- One rep maxYour estimated max from any set of reps
- Weight gain calculatorDaily calories for a bulk
- Running cadenceA target step rate for your height and pace
- Strength standardsHow your lifts rank by bodyweight, age and sex
Start by goal
Pick what you want to do and start with these tools.
Lose fat
Find your maintenance calories, then set a deficit.
- TDEE calculatorCalories you burn a day, with targets to lose or gain
- Calorie deficitYour maintenance calories and a daily target to lose weight
- Weight loss calculatorDaily calories to lose 1 or 2 pounds a week
- PSMF calculatorProtein and calorie targets for a protein-sparing fast
- Weight loss target dateThe date you reach your goal weight
Get stronger
Estimate your max, rank your lifts, score a total.
- One rep maxYour estimated max from any set of reps
- Strength standardsHow your lifts rank by bodyweight, age and sex
- RPE calculatorPercent of 1RM and a training weight from reps and RPE
- Score a powerlifting totalDOTS, Wilks or IPF GL
- Powerlifting calculatorsPercentile rank, weight class and meet attempt planning
Calories burned
Count calories for treadmill, steps or any activity.
- Treadmill caloriesCalories from speed, incline and time
- Steps to caloriesCalories burned for a number of steps
- WalkingCalories burned on a walk
- Activity picker (all activities)Choose any activity from one list
Build muscle or gain weight
Set a surplus and the protein and macros to match.
- Weight gain calculatorDaily calories for a bulk
- Macro calculatorDaily protein, carbs and fat for your goal
- Protein calculatorHow much protein to eat a day
- Body recompositionCalories and macros to lose fat and build muscle at once
Fasting
Plan a fast, see what breaks it, estimate the loss.
- Water fastingExpected weight change over a water fast
- Fasting calculatorsAutophagy timelines, protocol planning and tracking
- Fasting schedule generatorA fasting schedule built around your week
- What breaks a fastWhether a food or drink breaks your fast
- Extended fastingAn hour-by-hour timeline for fasts of 24 hours or more
Body measurements
Measure body fat, BMI, muscle and proportions.
- Body fatBody fat percentage by several methods
- BMIBody mass index from height and weight
- FFMIFat-free mass index: muscle relative to height
- Shoulder-to-waist ratioHow your V-taper measures up
Running and cardio
Set your pace, heart rate zones and VO2 max.
- Running pacePace and speed for any distance and time
- Treadmill paceTreadmill speed converted to outdoor pace
- Target heart rateYour heart rate training zones
- VO2 maxAn estimate of your aerobic fitness
Calculator hubs
Each hub collects the calculators for one sport or topic.
- Bodybuilding calculatorsContest prep timeline, division fit and FFMI
- Fasting calculatorsAutophagy timelines, protocol planning and tracking
- HYROX calculatorsFinish time predictor, pacing and race readiness
- Powerlifting calculatorsPercentile rank, weight class and meet attempt planning
- RPE TrainingE1RM, RPE chart, backoff sets and meet planning
- Strongman calculatorsGym lifts translated into strongman event estimates
All fitness calculators
Every calculator on this page, grouped by topic and sorted A to Z.
Calories and metabolism
Find your daily calorie burn and metabolic rate. TDEE is the best place to start.
- Actual metabolic rateDaily calorie needs from BMR, exercise and daily movement
- AMR calculatorCalories you burn in 24 hours, exercise included
- BMR calculatorCalories your body burns at complete rest
- Calorie calculatorDaily calories to reach your target weight
- Calories per dayA daily calorie intake for weight loss
- EER calculatorCalories a day to hold your current weight
- Maintenance calories (guide)A 7-day method to find your maintenance intake
- Metabolic ageHow your metabolism compares with your age
- RMR calculatorYour resting metabolic rate in calories a day
- TDEE calculatorCalories you burn a day, with targets to lose or gain
Weight loss and gain
Set a calorie target and a goal date.
- Body recompositionCalories and macros to lose fat and build muscle at once
- Calorie deficitYour maintenance calories and a daily target to lose weight
- Carb cyclingCarb targets for high and low days
- Keto calculatorYour macros on a ketogenic diet
- LeangainsCalories and macros for training and rest days
- PSMF calculatorProtein and calorie targets for a protein-sparing fast
- Reverse dietingA weekly calorie increase to end a diet
- Weight gain calculatorDaily calories for a bulk
- Weight loss calculatorDaily calories to lose 1 or 2 pounds a week
- Weight loss percentageHow much of your starting weight you have lost
- Weight loss target dateThe date you reach your goal weight
Macros and nutrition
Set your macros, fiber, water and supplement doses.
- Caffeine intakeWhether your daily caffeine is too much
- Calorie densityHow calorie dense a food is
- Calories per gramGrams of protein, carbs and fat converted to calories
- Calories per mealYour daily calories split across meals
- Carbohydrate intakeDaily carbs for your activity level
- Creatine doseA daily creatine dose for your bodyweight
- Fat intakeYour daily fat target in grams
- Fiber intakeHow much fiber to eat a day
- Macro calculatorDaily protein, carbs and fat for your goal
- Melatonin doseA melatonin dose for sleep
- Net carbsNet carbs after fiber and sugar alcohols
- Nutrient timingWhen to eat protein and carbs around training
- Protein calculatorHow much protein to eat a day
- Water intakeHow much water to drink a day
Protein and food
Count protein and calories in what you eat.
- Beef proteinProtein and calories in your beef portion
- Chicken proteinProtein and calories in your chicken portion
- Egg proteinProtein, vitamins and minerals in your eggs
- Fish proteinProtein and omega-3 in your fish portion
- Protein absorptionHow fast your body digests whey, casein and whole foods
- Protein shakeNutrition in the shake you mix
- Salad nutritionCalories and macros in your salad
- Starbucks caloriesCalories in your Starbucks drink
- Subway caloriesCalories and macros in your Subway order
- Vegan proteinDaily protein targets on a plant-based diet
Fasting
Plan, time and track a fast.
- 5:2 dietCalories for your two fast days
- AutophagyWhen autophagy is likely to start during a fast
- Dry fastingEstimated weight loss and safety risks of a dry fast
- Extended fastingAn hour-by-hour timeline for fasts of 24 hours or more
- Fasting ageHow your fasting habit may affect biological age
- Fasting electrolytesSodium, potassium and magnesium while you fast
- Fasting progress trackerA log of your fasts and streaks
- Fasting protocol comparisonFasting methods compared side by side
- Fasting schedule generatorA fasting schedule built around your week
- Fasting timerA live timer for your current fast
- Fasting weight lossProjected weight loss on intermittent fasting
- IF macrosMacros for your eating window
- Intermittent fastingYour eating and fasting windows
- KetosisWhen you are likely to enter ketosis
- Metabolic switchingWhen your body switches to burning fat
- OMADCalories and macros for one meal a day
- Water fastingExpected weight change over a water fast
- What breaks a fastWhether a food or drink breaks your fast
Strength
Estimate your maxes, rank your lifts and score totals.
- Bench press maxYour bench press 1RM from a set of reps
- Deadlift maxYour deadlift 1RM from a set of reps
- DOTS calculatorYour DOTS score for a powerlifting total
- IPF GL calculatorYour IPF GL points for a powerlifting total
- One rep maxYour estimated max from any set of reps
- Overhead press maxYour overhead press 1RM from a set of reps
- Plate calculatorWhich plates to load on each side of the bar
- Rep rangeReps and weights for strength, size or endurance
- Rest between setsHow long to rest for your goal and exercise
- RPE calculatorPercent of 1RM and a training weight from reps and RPE
- Sinclair calculatorSinclair points for an Olympic weightlifting total
- Squat maxYour back squat 1RM from a set of reps
- Strength calculatorYour total, DOTS, Wilks and IPF GL scores and a strength level
- Strength standardsHow your lifts rank by bodyweight, age and sex
- Strength tests (guide)How to test your strength and read the results
- Weighted dip maxYour weighted dip 1RM
- Weighted muscle-up maxYour weighted muscle-up 1RM
- Weighted pull-up maxYour weighted pull-up 1RM
- Wilks calculatorYour Wilks score for a powerlifting total
Body measurements
Estimate body fat, BMI, lean mass and proportions.
- 3-site skinfoldBody fat from 3 caliper sites
- 4-site skinfoldBody fat from 4 caliper sites
- 7-site skinfoldBody fat from 7 caliper sites
- BMIBody mass index from height and weight
- Body fatBody fat percentage by several methods
- Body fat (skinfold)Body fat from caliper readings
- Body fat (US Navy)Body fat from tape measurements
- Body fat (YMCA)Body fat from your waist and weight
- Body surface areaYour total body surface area
- Body type quizWhether you are an ectomorph, mesomorph or endomorph
- FFMIFat-free mass index: muscle relative to height
- Golden ratio faceHow your face measurements fit the golden ratio
- Grecian idealIdeal muscle measurements for your frame
- Ideal body weightA healthy weight for your height
- Lean body massYour lean mass and fat mass
- Ponderal indexA BMI alternative that uses height cubed
- Relative fat massBody fat from your height and waist
- Reverse BMIThe weight that gives you a target BMI
- Shoulder-to-waist ratioHow your V-taper measures up
- Total body waterHow much of your weight is water
- Waist-to-height ratioA health marker from your waist and height
Running and cardio
Work out pace, race times and heart rate zones.
- Mile walking timeHow long it takes you to walk a distance
- Race time predictorYour likely time over a new race distance
- Running cadenceA target step rate for your height and pace
- Running pacePace and speed for any distance and time
- Steps to milesHow many steps make a mile
- Target heart rateYour heart rate training zones
- Treadmill incline converterIncline in percent grade and degrees
- Treadmill paceTreadmill speed converted to outdoor pace
- VO2 maxAn estimate of your aerobic fitness
Fitness tests and health
Score fitness tests and check your mobility.
- 6-minute walk testAerobic fitness from a six-minute walk
- APFT scoreYour Army Physical Fitness Test score
- Elderly Mobility ScaleA mobility and falls risk score for older adults
- Fitness ageYour fitness age next to your real age
- Inflammation scoreA score and action plan from your diet and lifestyle
- Navy PRT scoreYour Navy Physical Readiness Test score
- Sit-up testYour sit-up score for your age
Calories burned
See what each activity burns at your weight.
Most visited activities
- Deadlifts
- Dancing
- Squats
- Kettlebells
- Rollerblading
- Gardening
- Kayaking
- Water walking
- Pilates
- Calisthenics
- Painting
- Push-ups
Every activity, A to Z
- 12-3-30 workoutWhat the 12-3-30 treadmill workout burns at your weight
- Ab exercises
- Ab roller
- Activity picker (all activities)Choose any activity from one list
- Aerobics
- Aqua aerobics
- Archery
- Backpacking
- Badminton
- Bicycle crunches
- Biking
- Bootcamp
- Boxing
- Bridges
- Burpees
- Calisthenics
- Chopping wood
- Circuit training
- CrossFit
- Crunches
- Dancing
- Deadlifts
- Elliptical
- Fishing
- Football
- Gardening
- Golf
- Gymnastics
- Hanging knee tucks
- Heart rate calorie burnCalories from your workout heart rate
- Hiking
- Hockey
- Horseback riding
- Hunting
- Juggling
- Jumping jacks
- Jumping rope
- Kayaking
- Kettlebells
- Lacrosse
- Laundry
- Lunges
- Martial arts
- Meditating
- Mowing the lawn
- Painting
- Pilates
- Push-ups
- Racquetball
- Raking
- Resting
- Reverse crunches
- Rock climbing
- Rollerblading
- Rowing
- Rugby
- Running
- Shopping
- Shoveling snow
- Side crunches
- Side planks
- Sit-ups
- Sitting
- Sitting vs standing
- Skateboarding
- Skating
- Skiing
- Skydiving
- Sleeping
- Snowshoeing
- Soccer
- Spinning
- Squash
- Squats
- Stairs
- Standing
- Steps to caloriesCalories burned for a number of steps
- Stretching
- Surfing
- Swimming
- Table tennis
- Tai chi
- Tennis
- Time to burn off foodHow long it takes to burn off what you ate
- Track and field
- Trampoline
- Treadmill caloriesCalories from speed, incline and time
- Video games
- Volleyball
- WalkingCalories burned on a walk
- Water walking
- Weight lifting
- Wrestling
- Yoga
- Zumba
Who builds these calculators
The people credited on these calculators, certified trainers and coaches among them. Each name links to their author page.
How these calculators work
Most of these calculators run a published formula on the numbers you enter, such as Mifflin-St Jeor for daily calories or Epley for a one rep max. A few, like the fasting timer and the restaurant calorie tools, track time or look up menu data instead.
Treat each result as an estimate. A lab test, a DEXA scan or a true max attempt will give you a different number, so start with the estimate, track for two to four weeks, then adjust.
The calculators are free and show your result without an account. Our editorial process sets out the standards behind them.
Frequently asked questions
How accurate are online fitness calculators?
They give you an estimate. The formulas behind them, such as Mifflin-St Jeor for calories and the U.S. Navy method for body fat, come from published research, but your own numbers can differ. Use the result as a starting point and adjust it after two to four weeks of tracking.
Which calculator should I start with?
Start with the TDEE calculator to find how many calories you burn a day, then use the macro calculator to split them into protein, carbs and fat. If you lift, add the one rep max calculator to set your training weights.
Do I need an account to use these calculators?
No. The calculators are free and show your result without an account or an email address.
How often should I recalculate my TDEE and macros?
Every 4 to 6 weeks, or sooner if your weight changes by more than 5 pounds, your activity level changes or you start a new program. You burn fewer calories as you lose weight, so a target you set months ago will stop working.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the calories your body burns at complete rest. TDEE (total daily energy expenditure) adds the calories you burn through exercise, daily movement and digesting food. Plan your eating around TDEE.