Fitness Calculatorsfor Everyone
Professional-grade tools for beginners and experienced fitness enthusiasts alike. Fill in your profile once, and all calculators automatically use your data.
Improves TDEE accuracy if known
New to Fitness?
Start with our Foundations section. Get your essential numbers (calories, protein, ideal weight) in simple, beginner-friendly terms. No complicated formulas—just what you need to get started.
Start with Foundations→Essential Calculators
Start with these basic tools. Perfect for beginners and anyone getting started with fitness.
TDEE & Macros
Calculate your Total Daily Energy Expenditure and optimal macronutrient ratios.
Ideal Body Weight
Calculate your ideal body weight using the clinically validated Devine formula.
Heart Rate Zones
Calculate target heart rate zones using Maffetone or Karvonen methods for optimal training.
Running Pace Calculator
Calculate your running pace, speed, and splits for any distance and time.
Linear Progression
Plan systematic strength progression for beginner programs with consistent weekly increases.
Sleep Cycle Calculator
Find optimal wake times based on 90-minute sleep cycles to wake up feeling refreshed.
BMI Calculator
Calculate your Body Mass Index using your profile data.
Hydration Calculator
Calculate your daily hydration needs based on weight, activity, and climate.