Made in Canada, for pounds and kilograms
Fitness calculators that show their work
Seven free calculators for calories, protein, macros and strength. Each one gives a result as soon as the page opens, shows the formula, and links to the study it comes from.
Calculators
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TDEE Calculator
Total daily energy expenditure: the calories you burn in a day, from your BMR and your activity level.
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Calorie Deficit Calculator
How many calories to eat to lose 0.5 to 1 kg (1 to 2 lb) a week, with a minimum intake built in.
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BMR Calculator
Basal metabolic rate with Mifflin-St Jeor, compared with Harris-Benedict and Katch-McArdle.
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One Rep Max (1RM) Calculator
Estimate your one rep max from a set of 1 to 12 reps, with a percentage chart from 50 to 100%.
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Protein Calculator
How much protein per day for your weight and goal, as a range in grams.
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Macro Calculator
Split your daily calories into protein, fat and carbs for maintenance, fat loss, muscle gain or keto.
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Calorie Burn Calculator
Calories burned walking, running, cycling, rowing, lifting and 32 other activities, from the 2024 Compendium.
Why this site
- Both units, always. Canadians weigh themselves in pounds and read food labels in grams. Every calculator switches between lb and kg, and feet and centimetres, in one tap.
- Every number has a source. Each page names the formula, cites the paper or the Health Canada page it comes from, with a link. The date we last checked each source is listed in our editorial policy.
- Your numbers stay with you. The calculators run in your browser. No account, no email, and nothing you type is sent to us. See our privacy page.
- Honest limits. Formulas give estimates for healthy adults. Each page says where its formula is weak, and none of it replaces advice from your doctor or a registered dietitian.