Free fitness calculators

A toolkit of strength and nutrition calculators — estimate your one-rep max, daily calories, macros, body fat, and more. No sign-up required.

1RM Calculator

Estimate your one-rep max from any set, see training-load percentages, and project where your strength is heading.

Enter a target barbell weight and see exactly which plates to load on each side.

Work out your basal metabolic rate and maintenance calories, plus cut and bulk targets.

Turn a daily calorie target into research-backed protein, carb, and fat goals.

Check your body mass index and the healthy weight range for your height.

Estimate body-fat percentage and lean mass from tape measurements (U.S. Navy method).

Calculate lean mass and fat mass from your body-fat percentage or height.

Compare ideal-weight formulas and the healthy BMI range for your height.

Convert a distance and time into your running pace and average speed.

Find your max heart rate and the five training zones from your age and resting HR.

Estimate the calories burned by an activity from its MET value, your weight, and duration.