Free Tools
Train on your own with Trainera's free workout and diet tracker, or get matched with a certified personal trainer who builds your plan around these numbers.
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.
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. They run entirely in your browser, they are free, and none of them ask for an email.
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
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 and TDEE use Mifflin-St Jeor with standard activity multipliers. One-rep max offers both Epley and Brzycki. Macros are derived from your calorie target and body weight. Each calculator explains its method 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 23 languages on its own localized URL, including Bosnian, Croatian, Serbian, German, Spanish, French, Italian, Turkish and more.
Treat it as a starting point, not a verdict. Eat at the calculated intake for two to three weeks, track your weight and adjust from what actually happens. A coach can do that adjusting for you inside Trainera.