Fitness & Nutrition
Estimate daily calories, total energy expenditure, and macro targets to line your eating up with your goals.
Calculators
8 tools- fitnessTDEE Calculator: Daily Calorie NeedsCalculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula. Find your daily calorie needs for fat loss, maintenance, or muscle gain.
- fitnessMacro Calculator: Protein, Carbs and Fat TargetsCalculate your daily protein, carb, and fat targets from your calorie goal. Choose a preset split or customize macros for your fitness or body-composition plan.
- fitnessOne Rep Max (1RM) CalculatorEstimate your one-rep max from any set using the Epley and Brzycki formulas, then read a full percentage-of-1RM table to set training loads for every lift.
- fitnessBody Fat Percentage Calculator (Navy Method)Estimate your body fat percentage with the US Navy tape-measure method. Enter your sex, height, neck, waist, and hip to see body fat and lean body mass.
- fitnessIdeal Weight Calculator (4 Formulas)Estimate ideal body weight from your height and sex using four classic formulas (Devine, Robinson, Miller, Hamwi) and see the healthy range, not one number.
- fitnessCalories Burned Calculator (MET-Based)Calculate calories burned by activity with the MET formula: enter weight, minutes, and activity to estimate energy spent, and compare exercises side by side.
- fitnessHeart Rate Zone CalculatorCalculate your five heart rate training zones from your age using the 220 − age or Tanaka formula, with an optional Karvonen resting heart rate refinement.
- fitnessCalorie Deficit Calculator (Goal Weight by Date)Set a goal weight and a target date to see the daily calorie deficit you need, your projected weekly loss rate, and whether the pace is safe or too fast.