Free Fitness and Nutrition Calculators

Estimate energy needs, set calorie and macro targets, and track body composition with the standard formulas, shown on each page. They're estimates for planning, not medical advice.

All 12 tools here work now, and none of them needs credits.

TDEE CalculatorTotal daily energy expenditure (TDEE), a calorie target for fat loss or muscle gain, protein, and your BMI (WHO or Asian categories).BMI CalculatorBody mass index, category and healthy weight range on the WHO or Asian cut-offs, in kg, pounds or stones.BMR CalculatorBasal metabolic rate with the Mifflin–St Jeor, Harris–Benedict and Katch–McArdle equations, and calories a day by activity level.Body Fat CalculatorBody fat % three ways: the US Navy tape method, relative fat mass and the BMI method, with fat and lean mass.Maintenance Calorie CalculatorYour maintenance calories (TDEE) and the calories a day to lose or gain weight at a safe rate. Metric or US units.Calorie Deficit CalculatorCalories a day for weight loss at ½–2 lb (0.25–1 kg) a week, your daily deficit, and the date you'll reach your goal weight.Macro CalculatorGrams of protein, carbs and fat a day for your calorie target, with balanced, high-protein, low-fat or low-carb splits.Protein CalculatorDaily protein intake in grams for your weight: the RDA minimum, US guidelines, and ranges for over-65s and athletes.Ideal Weight CalculatorHealthy weight for your height from the Robinson, Miller, Devine and Hamwi formulas and the BMI range, in kg or lb.Water Intake CalculatorHow much water to drink a day from weight, exercise and weather, in litres, fluid ounces, cups, glasses or bottles.Online TimerCountdown timer with an alarm sound, presets from 1 minute to 1 hour, full screen, and the time left in the browser tab.StopwatchOnline stopwatch to a hundredth of a second with laps, fastest and slowest lap, full screen, and copy or CSV export.

Which formula?

The calculators use the widely used published equations and say which one on the page. Use the same calculator each time you check a client, so changes reflect progress rather than a different formula.

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