BMI, 1RM, calories, protein, TDEE, intervals, body fat, PFC macros and water intake. All the fitness math you need, calculated right here on the spot.
FIT TOOLS is a free collection of calculators for strength training, dieting and body composition. From estimating your 1RM (one-rep max) to calories burned, protein needs, TDEE, macro (PFC) balance, body fat, BMI, daily water intake and rest intervals, you can work out every number your training plan needs—instantly and with no sign-up.
Every calculation runs entirely on your own device (in the browser); the weight, age and other values you enter are never sent to or stored on a server. Each tool comes with its formula source, a glossary and FAQs, so you can understand what the numbers mean as you use them.
If you want to lose fat, start with the TDEE calculator to learn your total daily calories, then shape your diet with the PFC calculator. To build muscle, secure your intake with the protein calculator and program your loads with the 1RM calculator. To understand your body composition, the BMI and body fat calculators help.
Each result is an estimate based on a general formula and will differ from your true value depending on body composition, training experience and condition. For decisions about your health and training, consult a doctor or registered dietitian as needed. See the Terms & Disclaimer for details.