Calculators

Fifteen free training and nutrition calculators. Everything is computed in your browser; no data is ever sent anywhere.

Nutrition and energy needs

• TDEE calculatorThe comprehensive one: maintenance calories, a deficit-surplus slider showing weight change per week and month, protein and macro targets, and the date you reach your goal weight.
• Calorie deficitPick a weight-loss pace and get your daily calorie target, with an honest answer on eating below BMR.
• ProteinHow much protein per day for cutting, maintaining or bulking, with a per-meal split and what it looks like as real food.
• MacrosSplit your daily calories into protein, fat and carbs for cutting, maintenance or bulking.
• HydrationHow much water should you drink a day? Calculated from body weight plus extra for every hour of training.
• Alcohol: empty caloriesHow many calories are in beer, wine and spirits? Enter what you drank and see the empty calories plus the minutes of running or cycling to burn them.

Health and body proportions

• BMI calculatorCalculate your BMI (Body Mass Index) and see which range your weight falls into: underweight, normal, overweight or obese.
• Body fatEstimate your body fat percentage from tape measurements with the US Navy method. All you need is a measuring tape.
• WHR calculatorWHR (waist-to-hip ratio) grades fat distribution and metabolic risk. Calculate yours.

Training and sport

• Heart rate zonesCalculate training zones Z1-Z5 with the Karvonen formula from your resting and maximum heart rate.
• Calories burnedHow many calories does running, cycling, squash or a gym session burn? The MET calculator computes it for your weight and time.
• Running paceCalculate your pace in min/km from distance and time, plus predicted times for 5K, 10K, half marathon and marathon.
• Strength standards + DOTSAre you Beginner, Intermediate or Elite? A level for squat, bench and deadlift, a DOTS score, and a scorecard you can post.
• 1RM calculatorEstimate your one-rep max from a multi-rep set and get a percentage table for programming your training.
• VO2 max (Cooper test)Estimate your aerobic capacity (VO2 max) from the Cooper test: run as far as you can in 12 minutes and enter the distance.