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Professional fitness calculators to track your progress, plan your training, and optimize your nutrition. All tools are free and based on validated formulas.
Body Mass Index — measure body fat based on height and weight
Basal Metabolic Rate — calories burned at complete rest
Total Daily Energy Expenditure — total calories burned per day
Recommended macronutrient split for your goals
Daily protein intake recommendations based on activity
Daily hydration needs based on weight and activity
Calorie needs for maintenance, cutting, or bulking
Estimate your 1RM from sub-maximal lifts
Powerlifting coefficient comparing strength across weight classes
DOTS score — refined strength comparison across weight classes
Calculate which plates to load on the barbell
Estimate body fat percentage from measurements
Your total body weight minus fat mass
Fat-Free Mass Index — muscle mass relative to height
Estimated healthy weight range for your height
Body fat distribution indicator and health risk
Target heart rate zones for training intensity
Running pace, speed, distance, and time calculations
Estimate calories burned during various activities
Estimate your maximal oxygen uptake