Science-Backed Fitness Calculators

Our collection of free health and composition calculators runs 100% on your device. No tracking cookies, no accounts, no server logging. Just clean utilities backed by peer-reviewed research.

TDEE Calculator

Calculate your Total Daily Energy Expenditure. The most critical baseline metric for calorie planning.

Calorie Target

Find your exact daily calorie budget to lose fat, build muscle, or maintain weight.

Macro Split

Split your daily calories into custom protein, carbohydrate, and fat gram targets.

BMI Calculator

Standard Body Mass Index calculation. Instant weight-to-height screening results.

Body Fat %

Estimate your body fat percentage using the US Navy method. More accurate than BMI alone.

1 Rep Max

Estimate your one rep max (1RM) using Epley, Brzycki, Lander, and Lombardi formulas.

Sleep Cycles

Calculate your sleep cycles, ideal bedtimes, and wake-up times to avoid grogginess.

Sleep Debt

Calculate your accumulated sleep deficit and get a progressive recovery plan.

BMR Calculator

Find your Basal Metabolic Rate — the calories your body burns to survive at complete rest.

Ideal Weight

Establish your healthy weight target based on 5 different medical and clinical formulas.

Protein Intake

Calculate daily protein targets in grams based on activity and lean body mass.

Water Intake

Calculate baseline water needs adjusted for exercise duration to maintain optimal hydration.

Heart Rate Zones

Identify target warm-up, fat-burn, aerobic, threshold, and peak cardio training zones.

Lean Body Mass

Determine your metabolically active mass (organs, bones, muscles) relative to fat.