Free fitness calculators
12 free calculators for training and nutrition: energy needs, calorie and macro targets, protein and water, BMI, body fat, ideal weight, one-rep max, running pace and calories burned. Each one runs in your browser, explains its formula and needs no account.
All 12 calculators
Free TDEE calculator: find your total daily energy expenditure and the exact calories to cut, maintain, or bulk. Mifflin-St Jeor, no signup.
Free calorie calculator: how many calories to eat per day to lose weight, maintain, or gain muscle, based on your body and activity level.
Free macro calculator: get your daily protein, carbs, and fat in grams for fat loss, maintenance, or muscle gain. Based on your calories and weight.
Free 1RM calculator: estimate your one-rep max from any set, plus a full percentage table for programming your lifts. Epley and Brzycki formulas.
Free BMI calculator: find your body mass index and category in seconds. Understand what BMI does and does not tell you about your health.
Free protein calculator: how much protein you need per day in grams to build muscle or lose fat, based on your bodyweight and goal.
Free body fat calculator: estimate your body fat percentage with a tape measure using the US Navy method. Metric or imperial, with fat and lean mass.
Free ideal weight calculator: compare the Devine, Robinson, Miller and Hamwi formulas side by side and see the healthy BMI weight range for your height.
Free water intake calculator: how much water to drink per day based on your weight, exercise and climate, compared with the EFSA reference values.
Free weight loss calculator: enter your goal weight and weekly pace to get daily calories, your calorie deficit and the date you could reach your goal.
Free running pace calculator: enter any two of distance, time and pace to get the third, in km or miles, with finish times for 5K, 10K, half and marathon.
Free calories burned calculator: how many calories you burn walking, running, cycling, lifting and 30+ other activities, from MET values and your weight.
Numbers first, then a plan
Every calculator here is the same arithmetic a coach does on paper: energy expenditure from your body and activity, a calorie target from your goal, macros from that target, an estimated one-rep max from a set you have already done, body fat from a tape measure, a running pace from a race result. They run entirely in your browser, they are free, and none of them ask for an email.
Energy and calories
An estimate for an average person with your height, weight, age, sex and activity. The Mifflin-St Jeor equation behind it is accurate to roughly plus or minus ten percent for most people: close enough to start, never close enough to argue with the scale.
Protein and water
A daily target range for a healthy adult, scaled to your body weight and to the inputs that change it, such as your goal, exercise or climate. It comes from published reference values, not from a measurement of your body.
Body measurements
An estimate from simple measurements: height, weight or a tape measure. These formulas describe large groups of people well and single bodies less well, because muscle, frame size and where you carry fat all shift the true value.
Training and running
An estimate from a formula: rep-max equations for strength, even-pace arithmetic for running, MET values for calories burned. It describes an average performer, so your own number can sit noticeably above or below it.
Calculator questions
Yes. Every calculator runs in your browser, needs no account and has no limit on how often you use it. Nothing you type is sent to us.
Calories, TDEE and the weight loss date use Mifflin-St Jeor with standard activity multipliers. One-rep max offers both Epley and Brzycki. Body fat uses the US Navy tape method, ideal weight compares Devine, Robinson, Miller and Hamwi, and calories burned use MET values from the Compendium of Physical Activities. Each calculator explains its method and sources on its own page.
No. The calculators are open to everyone. An account only matters if you want to keep the numbers, log meals and workouts against them, or work with a trainer.
Each one exists in 26 languages on its own localized URL, including Bosnian, Croatian, Serbian, German, Spanish, French, Italian, Turkish, Danish, Norwegian, Hebrew and more.
Treat it as a starting point, not a verdict. Use it for two to three weeks, watch what actually happens to your weight, measurements or times, and adjust from there. A coach can do that adjusting for you inside Trainera.