40+ free tools for strength, cardio, nutrition and recovery
Browse all 41 fitness calculators
Calculate your Body Mass Index and understand your weight category
Find out how many calories your body burns at rest
Calculate your total daily energy expenditure
Estimate your maximum single-rep lift from any weight and reps
Calculate pace, time, or distance for any run
Find your optimal training zones based on max heart rate
Calculate daily calorie needs based on activity level
Calculate protein, carbs, and fat grams for your goals
Find your healthy weight range based on height and gender
Calculate WHtR as an alternative to BMI
Estimate body fat percentage using multiple methods
Calculate your fat-free mass from body weight and fat %
Find out how much water you should drink daily
Calculate optimal sleep based on age and activity
Find heart rate ranges for different exercise intensities
Estimate your aerobic fitness level
Calculate calories burned during running
Calculate calories burned during swimming
Calculate calories burned during cycling
Calculate calorie deficit needed for weight loss
Calculate daily protein needs based on weight and goals
Determine optimal carbohydrate intake
Calculate daily fat intake recommendations
Calculate healthy resting heart rate ranges
Estimate your biological fitness age
Calculate steps needed for calorie burn goals
Estimate bench press max from submaximal loads
Estimate squat max from submaximal loads
Estimate deadlift max from submaximal loads
Apply the Epley formula for any exercise
Optimize workout frequency for your goals
Plan optimal workout length by goal
Calculate calories burned during any activity
Find your daily calorie maintenance level
Calculate heart rate for maximum fat oxidation
Calculate macros for ketogenic diet
Calculate eating window and calorie targets
Calculate BSA used in medical and fitness assessments
Score your flexibility and stretching needs
Calculate surplus calories for muscle building
Plan weekly training splits for strength or hypertrophy