Fitness Calculators

Free, science-backed tools to help you make informed decisions about your nutrition, training, and body composition goals.

Body Composition

Estimate your body fat percentage using the U.S. Navy Method with simple body measurements.

Calculate your lean body mass (total weight minus fat) from your weight and body fat percentage.

Calculate your waist-to-hip ratio and see where you fall on WHO health risk categories.

Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation to find how many calories you burn per day.

Calculate your ideal protein, carb, and fat intake based on your calorie target and fitness goal.

Find out how many calories to eat per day to lose fat at a safe, sustainable rate.

Find out how much water you should drink daily based on your weight, activity level, and climate.

Calculate your optimal daily protein intake based on your weight, activity level, and fitness goal.

Estimate your one-rep max for any lift using the Epley and Brzycki formulas.

Plan calorie cycling for simultaneous fat loss and muscle gain with training and rest day targets.