All tools
32 free tools, no sign-up
Everything runs in your browser — nothing you type is sent to a server. Every result is an estimate from a published formula, clearly labelled as such, with the safety floors applied: never below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
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.
Not sure where to start?
Most people come for one of three things: how many calories to eat, what pace to run, or how much they can lift. Start with the TDEE Calculator, the Pace Calculator or the One Rep Max Calculator. If you want the numbers behind the tools, the guides cover the same ground in depth: TDEE and maintenance calories, running pace and one-rep-max.
Prefer reading to calculating? Every guide is 1,200+ words and shows the formula — Mifflin-St Jeor, Epley and Brzycki, Riegel, MET values — with the safety floors applied. Nothing here is medical advice; see our Disclaimer.