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- Free calculators
Free fitness and nutrition calculators
No sign-up, no email. Use them as often as you like.
Everyday calculators
Free calculators for running pace, HYROX pace, calories, calorie deficit, protein, steps, one-rep max and calisthenics level. No sign-up.
- 01 Calorie Calculator: Your Maintenance Calories (TDEE) This calorie calculator gives you your maintenance calories (TDEE), your resting energy (BMR), and daily targets for losing about 0.25 or 0.5 kg a week or gaining lean muscle.
- 02 Macro Calculator: Protein, Carbs and Fat for Your Goal This macro calculator gives you a daily calorie target plus grams of protein, carbohydrates, fat and a fibre minimum, matched to your goal and preferred diet style.
- 03 Heart Rate Zone Calculator: Find Your Zone 2 and All Five Zones This heart rate zone calculator gives you an estimated maximum heart rate and five training zones in beats per minute, including your zone 2 range for easy aerobic work.
- 04 Body Fat Calculator: US Navy Tape-Measure Method This body fat calculator gives you an estimated body fat percentage, fat mass and lean mass from a few tape measurements, using the US Navy method.
- 05 Water Intake Calculator: How Much Water Should You Drink? This water intake calculator gives you a daily fluid target in litres and 250 ml glasses, based on your body weight, exercise and climate, and shows how much of it is extra for training.
- 06 Protein Calculator: How Much Protein Do You Need? This protein calculator gives you a daily protein range in grams, based on your body weight and goal, plus a per-meal target if you spread it across four meals or snacks.
- 07 BMI Calculator with Waist-to-Height Ratio This BMI calculator gives you your body mass index, its category and the healthy weight range for your height; add your waist measurement and it also gives your waist-to-height ratio.
The collection
One journal for each clear goal.
- HYROX pace calculatorHYROX training plan This calculator gives you four HYROX running paces and an estimate of your total race-day running time from one number: your current 5 km time.
- Ramadan calorie calculatorRamadan training & nutrition plan This calculator gives you a daily calorie target, protein, carbohydrate and fat for Ramadan, and splits the calories between suhoor and iftar.
- Menopause protein calculatorMenopause strength training plan This calculator gives you a daily protein target and a per-meal amount for perimenopause and menopause, based on your body weight and goal.
- GLP-1 protein calculatorGLP-1 muscle-protection plan This calculator gives you a daily protein target, protein per meal, a fibre range and a fluid target for weight loss on semaglutide or tirzepatide.
- Wall Pilates calorie calculator28-day wall Pilates challenge This calculator estimates the calories you use in a wall Pilates session, across a week and the total minutes you'll train over 28 days.
- Steps to calories calculatorWalking plan for weight loss This calculator turns a step count into an estimated walking distance, the energy those steps use and how long they take.
- Running pace calculator and race predictorCouch to 5K running plan This calculator gives you your pace per kilometre and per mile, your average speed and predicted times for other distances from one finish time.
- One-rep max calculator and working weights12-week gym plan for women This calculator gives you an estimated one-rep max and working weights for sets of 5, 8, 10 and 12 reps from a single recent set.
- Calisthenics level testCalisthenics plan: first pull-up to muscle-up This level test gives you your starting exercise for pull, push, legs and core, plus a level from Foundation to Elite, from four quick max tests.
- Calorie deficit calculatorHigh-protein fat-loss meal plan This calculator gives you a daily calorie target for weight loss, plus a protein target, a fibre minimum and an estimate of how fast you will lose.
- Zone 2 heart rate calculatorZone 2 & VO2 max longevity plan This calculator gives you your zone 2 heart rate range in bpm, your estimated maximum heart rate, your Norwegian 4×4 interval zone and a recovery zone from your age and, optionally, your resting heart rate.
- Half marathon pace calculatorHalf marathon training plan This calculator gives you a predicted half marathon finish time, race pace per km and per mile, and your easy and tempo training paces from one recent 5 km or 10 km time.
- Kettlebell weight calculatorKettlebell workout plan This calculator gives you a recommended kettlebell size for swings, goblet squats and overhead presses from two answers: your sex and your training experience.
- Flexibility test: hamstrings, hips and shoulders30-day mobility & flexibility plan This flexibility test gives you a rating for your hamstrings, hips and shoulders from three simple at-home checks, and tells you which areas to focus on first.