Fitness calculators
8 free calculators for nutrition, body composition and training. Each one explains its method, so you know what the number means and how to use it.
Nutrition
What to eat, and how much of it. These calculators turn your body and goal into daily targets for protein, calories, macros and fluids.
Protein Calculator
Your daily protein range, per meal amounts and a sample day.
130–175g/day
Calorie Calculator
Calories to lose fat, maintain your weight or build muscle.
2,260kcal/day
TDEE Calculator
How many calories your body burns in a full day.
2,760kcal/day
Macro Calculator
Protein, carbs and fat in grams and percent.
130 / 353 / 92g P / C / F
Water Intake Calculator
Daily fluid needs, adjusted for training and heat.
2.9L/day
Body composition
Simple measures of body size and weight. Useful as a starting point, and most useful when you know their limits.
Training
Numbers for the gym floor. Estimate your maximal strength without testing it, and plan the weights for every set.