Free, science-based fitness calculators by Coach Jeff Alagar (NASM-PBC, ISSA Certified Nutritionist). Work out your calories, macros, protein, body fat, one-rep max, running pace and more, in kg or lb. No sign-up needed.
Calories and macros
- TDEE CalculatorYour maintenance calories, plus fat loss and lean bulk targets.
- Macro CalculatorProtein, carbs and fat in grams for your goal.
- Protein CalculatorHow many grams of protein you need a day and per meal.
- BMR CalculatorCalories your body burns at complete rest.
- Weight Loss CalculatorHow long to reach your goal weight and what to eat.
- Water Intake CalculatorDaily water target adjusted for exercise and heat.
Body composition
- BMI CalculatorBody mass index with WHO and Asian categories.
- Body Fat CalculatorBody fat % from a tape measure (US Navy method).
- FFMI CalculatorFat-free mass index: how muscular you are for your height.
- Ideal Weight CalculatorIdeal weight range from four formulas and BMI.
- Waist-to-Height Ratio CalculatorA better health check than BMI: keep your waist under half your height.
Training
- One-Rep Max CalculatorEstimate your 1RM and get a percentage chart for your sets.
- Barbell Plate CalculatorWhich plates to load on each side of the bar.
Running and cardio
- Running Pace CalculatorPace per km, speed and race time predictions.
- Heart Rate Zone CalculatorMax heart rate and training zones 1 to 5.
- Calories Burned CalculatorCalories burned by activity, time and steps.
Estimates for healthy adults, not medical advice. Want numbers set and adjusted for you every week? Apply for online coaching.
