Professional Fitness & Nutrition Calculators

Access our comprehensive suite of 28 science-based calculators covering fitness, nutrition, health assessment, and wellness planning. All tools are free, accurate, and require no registration.

FREE

TDEE Calculator

Calculate your Total Daily Energy Expenditure to determine the right calorie intake for your goals.

2 min
Beginner
Metabolism
FREE

Macro Calculator

Get personalized macronutrient recommendations based on your body type and fitness goals.

3 min
Intermediate
Nutrition
FREE

BMI Calculator

Calculate your Body Mass Index and understand what it means for your health journey.

1 min
Beginner
Health Assessment
FREE

Body Fat Calculator

Estimate your body fat percentage using simple measurements and track your progress.

3 min
Intermediate
Body Composition
FREE

Ideal Weight Calculator

Find your ideal weight range based on height, age, and body frame for optimal health.

2 min
Beginner
Health Assessment
FREE

Lean Body Mass Calculator

Calculate your lean body mass to better understand your body composition and fitness goals.

3 min
Intermediate
Body Composition
FREE

One Rep Max Calculator

Calculate your maximum strength potential using proven formulas for powerlifting and strength training.

2 min
Intermediate
Fitness & Exercise
FREE

Heart Rate Zone Calculator

Determine your personalized heart rate training zones for optimal cardio performance.

3 min
Beginner
Fitness & Exercise
FREE

VO2 Max Calculator

Estimate your cardiovascular fitness level and aerobic capacity.

5 min
Intermediate
Fitness & Exercise
FREE

Running Pace Calculator

Calculate optimal paces for different race distances and training goals.

2 min
Beginner
Fitness & Exercise
FREE

Workout Volume Calculator

Calculate total training volume for effective program design and progression.

4 min
Advanced
Fitness & Exercise
FREE

Hydration Calculator

Calculate your daily water intake needs based on activity, climate, and body weight.

2 min
Beginner
Advanced Nutrition
FREE

Calorie Deficit Calculator

Plan your weight loss journey with precise calorie deficit calculations.

3 min
Intermediate
Advanced Nutrition
FREE

Intermittent Fasting Calculator

Optimize your eating windows for different intermittent fasting protocols.

3 min
Intermediate
Advanced Nutrition
FREE

Alcohol Calorie Calculator

Calculate the caloric impact of alcohol on your daily nutrition goals.

2 min
Beginner
Advanced Nutrition
FREE

Supplement Dosage Calculator

Get evidence-based supplement recommendations and optimal dosages.

5 min
Advanced
Advanced Nutrition
FREE

Waist-to-Hip Ratio Calculator

Assess health risks from body fat distribution and get personalized recommendations.

2 min
Beginner
Body Composition
FREE

Body Fat Goal Calculator

Calculate timeline and requirements to reach your target body fat percentage.

4 min
Intermediate
Body Composition
FREE

Frame Size Calculator

Determine your body frame size for more accurate goal setting and assessments.

2 min
Beginner
Body Composition
FREE

Progress Photo Analyzer

Tools and guidelines for tracking visual progress and body composition changes.

3 min
Beginner
Body Composition
FREE

Sleep Needs Calculator

Calculate optimal sleep duration based on age, lifestyle, and recovery needs.

2 min
Beginner
Health & Wellness
FREE

Stress Level Assessment

Evaluate your stress levels and get personalized management recommendations.

5 min
Beginner
Health & Wellness
FREE

Health Age Calculator

Calculate your biological age based on lifestyle factors and health metrics.

6 min
Intermediate
Health & Wellness
FREE

Blood Pressure Risk Calculator

Assess cardiovascular risk based on blood pressure and lifestyle factors.

4 min
Intermediate
Health & Wellness
FREE

Goal Timeline Calculator

Calculate realistic timeframes for achieving your fitness and health goals.

4 min
Intermediate
Planning & Tracking
FREE

Cheat Meal Impact Calculator

Calculate how treats and cheat meals affect your weekly calorie goals.

3 min
Intermediate
Planning & Tracking
FREE

Plateau Breaker Calculator

Determine when and how to adjust calories and macros to break through plateaus.

5 min
Advanced
Planning & Tracking
FREE

Cost Per Protein Calculator

Compare protein sources by cost efficiency to optimize your nutrition budget.

3 min
Beginner
Planning & Tracking

Ready for Complete Fitness Plans?

Take your results to the next level with personalized meal plans and workout routines designed specifically for your goals and preferences.

All tools free forever • No credit card required • Professional quality