Science-backed calculators for nutrition, training, and body composition. No sign-up. No ads. Just results.
Calculate your Body Mass Index using height and weight.
Estimate body fat percentage using the Navy method.
Find your ideal weight range based on height and frame.
Calculate lean mass by subtracting fat from total weight.
Estimate your biological fitness age based on key metrics.
Total Daily Energy Expenditure based on activity level.
Find the right calorie deficit for your weight loss goal.
Calculate ideal protein, carbs, and fat ratios for your goal.
Daily protein target based on weight and training goal.
Recommended daily water intake based on weight and activity.
Caloric surplus required for lean muscle gain.
Project how long it will take to reach your goal weight.
Estimate calories burned during common exercises.
Calculate pace, time, or distance for any run.
Find your 5 training heart rate zones by age and max HR.
Estimate aerobic fitness from resting heart rate and age.
Calories burned walking based on weight, speed, and distance.
Convert daily step count to approximate calories burned.
Calories burned doing push-ups based on reps and body weight.
Estimate your 1RM from submaximal reps using 5 formulas.
Bench press 1RM and percentage-based training weights.
Squat 1RM and full percentage breakdown for programming.
Deadlift 1RM and recommended training loads by percentage.
Calculate total training volume (sets × reps × weight).
Find the best bedtime or wake time based on sleep cycles.