TDEE calculator
Calculates your Total Daily Energy Expenditure using the Mifflin-St Jeor equation to establish your maintenance, cut, recomp, and bulk calorie targets.
Free fitness tools
Free fitness calculators and tools
Practical calculators for calories, macros, body recomposition, strength loads, and daily habits. Free to use with zero signups, email gates, or app downloads.
Macro calculator
Splits your daily calories into protein, fat, and carbohydrate gram targets for cutting, body recomposition, or lean bulking.
Body recomposition calculator
Estimates whether simultaneous fat loss and muscle gain fits your starting point, with calorie targets and protein goals.
Calorie deficit calculator
Finds your maintenance baseline and projects weekly fat loss across mild, standard, and aggressive deficit targets.
Body fat calculator
Estimates your body fat percentage and lean mass split using the U.S. Navy circumference method with a standard tape measure.
1RM calculator
Estimates your one-rep max from any completed set and builds a percentage-based training load table for your working sets.
Perfect day of eating builder
Builds a full day of eating in gram-level food portions matched to your bodyweight, meal frequency, and dietary preferences.
Daily habit & routine tracker
Tracks daily nutrition, movement, hydration, and recovery habits directly in your browser with private local progress and streak tracking.
Daily protein & meal tracker
Tracks daily protein targets and calculates optimal gram distribution across 3 to 5 meals with private local streak tracking.
Daily hydration & fluid tracker
Calculates daily fluid targets based on bodyweight and training, and logs intake across 4 daily windows with local streak tracking.
Online trainer education cost calculator
Totals first-year certification packages, study materials, exam fees, and ongoing renewals across NASM, ACE, ISSA, and NSCA.
Calculators give you starting numbers — execution does the rest
A calculator gets you a realistic starting point in under two minutes. The real work is what happens in weeks three through twelve: reading your weight trend, managing hunger, protecting sleep, and adjusting training when life gets busy.