18+ free
fitness calculators.
BMI Calculator
Body Mass Index — quick screening for weight relative to height.
Body Fat Percentage Calculator (US Navy)
Estimate body fat using the U.S. Navy circumference method.
Lean Body Mass Calculator
Estimate lean mass from body weight and body fat percentage.
Ideal Weight Calculator
Target weight range based on height and frame size.
BMR Calculator (Mifflin-St Jeor)
Basal Metabolic Rate — calories your body burns at complete rest.
TDEE Calculator
Total Daily Energy Expenditure — calories you actually burn in a day.
Calorie & Macro Calculator
Daily calories + protein/carb/fat split by goal.
Protein Intake Calculator
Daily protein target by bodyweight and training goal.
Water Intake Calculator
Daily water target based on bodyweight and activity.
1RM Calculator
Estimate your one-rep max from any rep max set.
Wilks Score Calculator
Compare your lifts to lifters of different bodyweights.
DOTS Score Calculator
Modern replacement for Wilks — used by Powerlifting Australia, USAPL, etc.
Strength Balance Calculator
Identify weak lifts relative to your strongest lift.
Heart Rate Zone Calculator
5 heart-rate training zones from your max HR.
VO2 Max Calculator (Cooper 12-min)
Estimate VO2 max from a 12-minute run distance (Cooper test).
Running Pace Calculator
Calculate pace, time, or distance from the other two.
Sleep & Recovery Calculator
Sleep target + training load adjustment based on weekly volume.
Training Volume Calculator
Weekly sets * reps * weight for any lift or muscle group.
Body Composition
4BMI, body fat, lean mass, ideal weight
Nutrition
5BMR, TDEE, macros, protein, water
Strength
51RM, Wilks, DOTS, volume, balance
Cardio
3Heart rate zones, VO2 max, pace
Recovery
1Sleep, recovery needs