Fitness, made useful

Know your numbers. Know what to do with them.

Calculate your needs, build a personalized Plan, find foods that fit, and understand the reasoning behind every estimate.

Build My Free PlanExplore calculators
  • Free to use
  • No account required
  • Transparent methods

A look inside FitCalc

FitCalc PlanFat-loss starting point
Calories
2,180
Protein
165 g
Carbs
230 g
Fat
67 g

Moderate pace · adjust with real-world trends

NutritionFoods that fit your preferences

Greek yogurt · Lentils · Blueberries

Focused answer2,580

TDEE · kcal/day

Choose your starting point · 01 · FitCalc Plan

Turn your stats and goals into a starting plan.

Connect your energy needs, goal, pace, macros, and projected timeline in one Blueprint.

  • Daily targetsCalories and macros for your goal.
  • Weight roadmapA practical direction and timeline.
  • Built to adjustUpdate as your inputs or results change.
Build My Plan
Your starting BlueprintFat Loss
Daily calorie target2,180kcal / day
165 gProtein230 gCarbs67 gFat
CurrentGoal

02 · Nutrition

Find foods that fit how you actually eat.

Turn your dietary pattern, restrictions, budget, and cooking preferences into practical food recommendations, not meal plans.

Build My Recommendations
Your recommendationsProtein
High-protein stapleChicken Breast

Lean, versatile, and easy to batch cook.

View Nutrition →
Flexible everyday foodWhole Eggs

Protein, fats, and useful micronutrients.

View Nutrition →

03 · Calculators

One question. One focused answer.

Use a standalone calculator when you need a clear estimate without turning every result into a complete plan.

Explore All Calculators
Focused toolsClear outputs
TDEE
2,580 kcal/day
Protein
165 g/day
BMI
22.4
1 Rep Max
245 lb

Calculate your starting point

How many calories do you burn each day?

Estimate your total daily energy expenditure from your current stats and typical activity. Use the result as a starting point, then calibrate it with real-world trends.

Estimate your daily energy

Tell us what your day looks like

Use your current stats and activity level to estimate how many calories you burn each day.

Units

Product education

Use TDEE as a starting estimate.

Total daily energy expenditure estimates the calories your body uses across resting needs, digestion, movement, and training. It is a planning baseline rather than a precise measurement.

Turn the estimate into a useful target.

Maintenance aims near estimated TDEE. Fat-loss and weight-gain targets adjust that estimate gradually, while the Goal Plan shows how calorie and macro targets relate to the direction you choose.

Calibrate with real-world trends.

Track consistent body-weight averages and intake for several weeks. Recalculate when your weight, activity, or goal changes, and adjust cautiously when observed trends differ from the estimate.

How FitCalc works

Estimates are useful when you know what to do with them.

  1. 01

    Calculate

    Start with transparent estimates based on established methods and your inputs.

  2. 02

    Personalize

    Use Plan and Nutrition to turn isolated numbers into practical guidance.

  3. 03

    Adjust

    Compare the estimate with real-world results and update when needed.

Transparent methodsBrowser-local saved profile, Plan, and Nutrition dataNo account requiredExplore our methodology

16 focused tools

Find the calculator for the question you have.

Calories & Energy

TDEEBMRMaintenance CaloriesCalorie DeficitWeight Loss Timeline

Body Composition

BMIBody FatLean Body MassWaist-to-HeightFFMI

Nutrition

MacroProtein

Training

1 Rep MaxPlate CalculatorRunning PaceHeart Rate Zones
View all calculators

Learn the why

Understand what the numbers actually mean.

Browse Articles Explore Guides

FitCalc FAQ

A few useful answers.

Is FitCalc free?

Yes. FitCalc's current calculators, Plan, Nutrition recommendations, Guides, and Articles are free.

Do I need an account?

No. FitCalc is currently account-free.

How accurate are FitCalc's calculators?

They provide estimates based on established equations. See the methodology for assumptions and limitations.

What is FitCalc Plan?

FitCalc Plan connects your stats and goal with calorie, macro, and progress targets.

What information does FitCalc save?

With permission, compatible profile, Plan, and Nutrition data can be saved in your browser. See Privacy for details.

Is FitCalc medical advice?

No. FitCalc provides educational estimates and planning tools, not medical advice.

Ready when you are

Build your FitCalc Plan.

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