Calculate your fitness needs with our comprehensive collection of tools. All free to use, no signup required.
💡 Each tool includes a complete 101 guide below—scroll down after calculating to learn why the numbers matter, how to apply them in real life, and get answers to common questions.
Calculate your daily calorie needs to maintain your current weight based on activity level.
Determine your ideal protein, carb, and fat targets for your goals.
Estimate your body fat percentage using the Navy method measurements.
Find out when you'll reach your goal weight at a safe, sustainable rate.
Estimate calories burned during activities based on your weight and duration.
Calculate your daily protein needs for muscle maintenance and recovery.
Distribute your weekly calorie target flexibly across 7 days.
Convert your walking minutes into estimated daily step counts.
Generate quick, effective workout templates based on your equipment.
Create customized grocery lists for your diet style and meal count.
These tools give you the basics. For a complete workout and nutrition plan tailored specifically to your goals and constraints, check out our personalized options.