TDEE · Running pace · 1RM · Calories burned
How many calories do you actually burn?
Your TDEE is your BMR times your activity level — Mifflin-St Jeor, no guesswork. A 30-minute 5K needs 6:00 per kilometre. A 100 kg bench for 5 reps is roughly a 117 kg max. FitCalc shows the formula behind every number, so you can check the maths yourself — and every result is labelled an estimate, never medical advice.
TDEE Calculator Pace Calculator 1RM Calculator
Free, no sign-up. Everything runs in your browser — nothing you type is sent to a server. Safety floors: 1,200 kcal/day women, 1,500 kcal/day men.
Every calculator, grouped
TDEE & Calories
Total daily energy expenditure, basal metabolic rate and daily calorie targets — all from the Mifflin-St Jeor equation, with the safety floors applied.
TDEE Calculator
Your total daily energy expenditure
BMR Calculator
Calories you burn at complete rest
Calorie Calculator
Daily calories for your goal
Maintenance Calorie Calculator
Eat this much to stay the same weight
Weight Loss Calculator
How fast can you lose weight safely?
Bulk Calorie Calculator
Calories for a lean bulk
BMI Calculator
Your body mass index
Body Fat Calculator
Estimate your body fat percentage
Macros & Protein
Split calories into protein, carbs and fat, work out protein needs by body weight and goal, and plan keto or carb-cycling days.
Macro Calculator
Split your calories into protein, carbs & fat
Protein Calculator
How much protein do you need?
Keto Macro Calculator
Macros for a ketogenic diet
Carb Cycling Calculator
High- and low-carb days, planned
Meal Calorie Calculator
Calories in a meal, from its macros
Daily Protein Needs Calculator
Protein per day, per meal, per goal
Pace & Running
Pace per kilometre and per mile for 5K to marathon, race-time predictions from the Riegel formula, and calories burned on a run.
Pace Calculator
Pace, speed and finish time
5K Pace Calculator
The pace for your 5K target
10K Pace Calculator
The pace for your 10K target
Half Marathon Pace Calculator
The pace for 21.1 km
Marathon Pace Calculator
The pace for 42.2 km
Running Time Predictor
Predict a race time from a recent run
Race Time Predictor
What could you run at any distance?
Running Calorie Calculator
Calories burned on a run
Strength & 1RM
One-rep-max estimates from the Epley and Brzycki formulas for bench, squat and deadlift, plus Wilks and strength standards.
One Rep Max Calculator
Your 1RM, without maxing out
Bench Press 1RM Calculator
Your bench max, estimated
Squat 1RM Calculator
Your squat max, estimated
Deadlift 1RM Calculator
Your deadlift max, estimated
Wilks Calculator
Compare lifters across body weights
Strength Standards Calculator
How strong are you, really?
Health & Misc
Water intake, heart-rate zones, max heart rate and calories from daily steps — the supporting numbers for training.
Guides by topic
TDEE & Maintenance Calories
How many calories do you burn in a day — and how many should you eat to maintain, lose or gain weight? These guides work out TDEE from the Mifflin-St Jeor equation, show the activity multipliers, and explain cut, bulk and maintenance targets with the safety floors applied.
BMR — Basal Metabolic Rate
Your basal metabolic rate is the calories your body burns at complete rest, just keeping you alive. These guides explain the Mifflin-St Jeor BMR formula, how age, sex, weight and height move it, and why BMR is only the starting point — never the whole calorie budget.
BMI — Body Mass Index
Body mass index is a quick screening number from height and weight — useful at population level, misleading for muscular people. These guides explain the BMI formula, the category cut-offs, and what to use alongside BMI instead of trusting it alone.
Calories Burned by Activity
How many calories does running, walking, cycling, swimming or lifting actually burn? These guides use MET values from the Compendium of Physical Activities to work out calories by activity, weight and duration — with tables you can read off in seconds.
Running Pace & Race Times
What pace do you need for a 30-minute 5K, a 2-hour half marathon, or a sub-4 marathon? These guides give pace per kilometre and per mile for every common target time, plus how to predict race times from a recent result.
One Rep Max (1RM)
How much can you lift for a single rep — without ever attempting a true max? These guides explain the Epley and Brzycki 1RM formulas, give per-lift tables for bench, squat and deadlift, and show how to turn a 1RM into training percentages.
Macros — Protein, Carbs & Fat
How should your calories split between protein, carbs and fat? These guides explain macro splits for cutting, bulking and maintenance, how to convert grams to calories, and what the evidence actually supports — ranges, not magic ratios.
Protein Intake
How much protein do you really need — 0.8 g/kg, 1.6 g/kg, or 2.2 g/kg? These guides work through the research ranges for sedentary people, lifters, older adults and dieters, and show how to hit your target with real food.
Fitness Guides
Practical, in-depth fitness and nutrition guides — training, recovery, weight loss and muscle gain — the questions people actually ask, answered with published formulas and honest ranges.
Body Composition
Body fat percentage, lean mass, waist-to-height ratio and the numbers that matter more than scale weight. These guides explain the estimation methods, their error bars, and how to track change over time without obsessing over a single reading.
Why show the formula?
A calorie calculator that hides its maths is a black box — you cannot tell whether it used Mifflin-St Jeor or Harris-Benedict, which activity multiplier it picked, or whether it applied a safety floor at all. Two sites can give the same person answers 400 kcal apart and both call them “your TDEE”. That gap is the difference between losing weight and gaining it.
FitCalc shows the formula on every tool and every guide: Mifflin-St Jeor for BMR and TDEE, the Compendium of Physical Activities MET values for calories burned, Epley and Brzycki for one-rep-max, Riegel for race-time prediction, and the 1.6–2.2 g/kg evidence range for protein. The numbers are estimates from population averages — the site says so on every page, with the safety floors (1,200 kcal/day for women, 1,500 for men) applied, not hidden. Read how we work in our Editorial Policy, and see the full TDEE Calculator to check the maths on your own numbers.
From the guides
1 Mile Pace for 10 Minutes — 6:13 per km (10:00 per mile)
1 Mile pace for 10 minutes — you need 6:13 per km (10:00 per mile) to finish in 10 minutes. Splits, speed, effort level and a full training plan for this time.
1 Mile Pace for 5 Minutes — 3:06 per km (5:00 per mile)
1 Mile pace for 5 minutes — you need 3:06 per km (5:00 per mile) to finish in 5 minutes. Splits, speed, effort level and a full training plan for this time.
1 Mile Pace for 5 Minutes 30 Seconds — 3:25 per km (5:30 per mile)
1 mile pace for 5 minutes 30 seconds — you need 3:25 per km (5:30 per mile) to finish in 5 minutes 30 seconds. Splits, speed, effort level and See the tables.
1 Mile Pace for 6 Minutes — 3:44 per km (6:00 per mile)
1 Mile pace for 6 minutes — you need 3:44 per km (6:00 per mile) to finish in 6 minutes. Splits, speed, effort level and a full training plan for this time.
1 Mile Pace for 6 Minutes 30 Seconds — 4:02 per km (6:30 per mile)
1 Mile pace for 6 minutes 30 seconds — you need 4:02 per km (6:30 per mile) to finish in 6 minutes 30 seconds. Splits, speed, effort and a training plan inside.
1 Mile Pace for 7 Minutes — 4:21 per km (7:00 per mile)
1 Mile pace for 7 minutes — you need 4:21 per km (7:00 per mile) to finish in 7 minutes. Splits, speed, effort level and a full training plan for this time.
Frequently asked questions
What is TDEE and how is it calculated?
TDEE — total daily energy expenditure — is the calories you burn in a whole day. FitCalc works it out from the Mifflin-St Jeor equation: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women — then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (very active). It is an estimate based on a population average, not a measurement of your body.
How many calories should I eat to lose weight?
A deficit of 300–500 kcal below your TDEE is the usual starting point, which works out to roughly 0.5–1 kg of fat loss per week (about 7,700 kcal per kg of body fat). Never go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision — those are the safety floors every FitCalc tool applies. Track your weight for 2–3 weeks and adjust by the real trend, not the first reading.
What pace do I need for a 30-minute 5K?
6:00 per kilometre, or 9:39 per mile. For a 50-minute 10K you need 5:00/km (8:03/mile), for a 2-hour half marathon 5:41/km (9:09/mile), and for a 4-hour marathon the same 5:41/km. The Pace Calculator gives the exact pace for any target time, and the Running Time Predictor estimates a race time at another distance from a recent result using the Riegel formula.
How do I calculate my one rep max without maxing out?
Lift a weight you can manage for 10 reps or fewer, then use the Epley formula — weight × (1 + reps/30) — or the Brzycki formula — weight × 36/(37 − reps). For example, 100 kg for 5 reps gives an estimated 1RM of about 117 kg (Epley). Estimates are most accurate from sets of 10 reps or fewer, and they assume good technique — depth and bar path change the number.
How much protein do I really need per day?
The research range is 0.8 g/kg for sedentary adults, 1.2–1.6 g/kg for active people, and 1.6–2.2 g/kg for lifters and people dieting to preserve muscle. A 80 kg lifter therefore needs roughly 128–176 g per day. Spread it across 3–5 meals of 25–50 g each. The Protein Calculator works it out from your weight, goal and age.
Are the results on FitCalc exact?
No — every result is an estimate from published formulas: Mifflin-St Jeor for calories, Epley and Brzycki for 1RM, Riegel for race times, MET values from the Compendium of Physical Activities for calories burned. Formulas describe population averages, and individual bodies differ. Nothing on this site is medical advice, and no credentials are claimed. See the Disclaimer for the full picture.