21 fitness calculators. Zero guesswork.
Every calculator shows the formula it uses and the research behind it. So you know what the number means, not just what it is.
Nutrition & Calories
Calorie Calculator (TDEE)
Your maintenance calories plus targets for fat loss and lean bulking.
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BMR Calculator
Resting metabolic rate with three validated equations side by side.
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Macro Calculator
Protein, fat and carb grams for your calorie target and goal.
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Protein Intake Calculator
Daily and per-meal protein for building or keeping muscle.
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Water Intake Calculator
Daily fluid needs adjusted for training and hot weather.
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Weight Loss Timeline Calculator
How long your cut takes at a muscle-sparing rate, and the calories to get there.
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Calories Burned Calculator
Energy cost of lifting, walking, running, cricket and more (MET method).
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Creatine Dosage Calculator
Maintenance and optional loading doses of creatine monohydrate.
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Caffeine Dosage Calculator
Performance dose of caffeine for training, with daily safety limits.
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Body Composition & Health
BMI Calculator (with Indian / Asian cut-offs)
BMI with both WHO and Asian-Indian categories, plus your healthy weight range.
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Body Fat Calculator (US Navy Method)
Estimate body fat % with a tape measure, no calipers needed.
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FFMI Calculator
Fat-free mass index: how much muscle you carry for your height.
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Ideal Body Weight Calculator
Four classic ideal-weight formulas plus a BMI-based healthy range.
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Waist-to-Height Ratio Calculator
The simplest health-risk screen: keep your waist under half your height.
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Waist-to-Hip Ratio Calculator
WHO waist-to-hip thresholds for abdominal fat risk.
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Training & Strength
One Rep Max (1RM) Calculator
Estimate your 1RM from any set and get a full percentage chart.
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RIR / RPE Load Calculator
Pick the right weight for any rep target and reps-in-reserve.
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Barbell Plate Calculator
Exactly which plates go on each side of the bar.
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Training Volume Calculator
Are you doing enough sets per muscle, or drowning in junk volume?
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Heart Rate Zone Calculator
Five training zones from your age and resting heart rate (Karvonen).
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DOTS Strength Score Calculator
Compare strength across body weights using the DOTS coefficient.
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