Fitness & Health Calculators

22 free fitness calculators for BMI, TDEE, macros, body fat, one-rep max, running pace, and more. No signup required.

22 free tools

BMI Calculator

Calculate your Body Mass Index in metric or imperial. See your category and healthy weight range for your height.

TDEE Calculator

Find your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. See calorie targets for weight loss, maintenance, and muscle gain.

BMR Calculator

Calculate your Basal Metabolic Rate using both Mifflin-St Jeor and Harris-Benedict formulas. See the average of both results.

Calories Burned Calculator

Calculate calories burned during walking, running, cycling, swimming, HIIT, yoga, and 6 more activities based on weight and duration.

Macro Calculator

Get daily protein, carb, and fat targets for maintenance, weight loss, muscle gain, or keto. Enter your calories and choose your goal.

Body Fat Calculator

Estimate body fat percentage using the US Navy tape measure method. Supports metric and imperial. See lean mass and fat mass.

Calorie Deficit Calculator

Calculate the daily calorie deficit needed to reach your goal weight by a target date. See your daily calorie target and weekly weight loss rate.

One Rep Max Calculator

Estimate your 1-rep max using the Epley and Brzycki formulas. Get a full percentage training chart from 65% to 100% of your 1RM.

Keto Macro Calculator

Calculate fat, protein, and net carb targets for a ketogenic diet. Uses your calorie goal and optional body composition for precise protein.

Pace Calculator

Calculate running pace, finish time, or distance. Supports 5K, 10K, half marathon, and marathon presets. Converts between per-mile and per-km pace.

Heart Rate Zones Calculator

Calculate your 5 heart rate training zones using the Karvonen formula. Enter age and resting HR or enter your measured max heart rate directly.

Ideal Weight Calculator

Calculate ideal body weight using four clinical formulas: Devine, Robinson, Miller, and Hamwi. See all results side by side plus healthy BMI weight range.

Water Intake Calculator

Find your daily hydration target in ounces, cups, and liters based on body weight, exercise duration, climate, and pregnancy.

Protein Intake Calculator

Get daily protein grams based on weight and fitness goal: sedentary, active, muscle gain, or weight loss. Includes per-meal targets.

Body Shape Calculator

Determine your body shape from bust, waist, and hip measurements. Identifies hourglass, pear, apple, rectangle, and inverted triangle.

VO2 Max Calculator

Estimate VO2 max from a 12-minute Cooper run test or max and resting heart rates using the Uth formula. See fitness category.

Lean Body Mass Calculator

Calculate lean mass and fat mass using body fat percentage or the Boer formula (no body fat test needed). Results in kg and lbs.

Waist-to-Hip Ratio Calculator

Calculate your waist-to-hip ratio and cardiovascular risk category using WHO thresholds for men and women.

Army Body Fat Calculator

Calculate body fat percentage using the official U.S. Army tape test formula. See if you meet Army standards by age and sex.

Steps to Miles Calculator

Convert step count to miles and kilometers using stride length. Includes estimated calories burned. Great for fitness trackers.

Wilks Calculator

Calculate your Wilks score to compare powerlifting strength across different body weights. Enter bodyweight and competition total.

FFMI Calculator

Calculate your Fat-Free Mass Index and adjusted FFMI. See your category and how your muscle development compares to natural limits.