Calculators
Free, in pounds or kilograms, with the formula and its source on every page.
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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.