FITCALC TOOLS

Find the calculator for the question you have.

Focused tools for calories, nutrition, body composition, strength, and cardio, without an account or unnecessary setup.

Want the whole plan in one place?

Build one connected FitCalc Plan

Combine maintenance calories, goal calories, protein, macros, and a practical pace without operating each calculator separately.

Build a FitCalc Plan →

Need practical food ideas?

Narrow the list with FitCalc Nutrition

Get personalized food options based on how you eat, what you avoid, your budget, convenience, and willingness to cook.

Build food recommendations →

What are you trying to accomplish?

Start with the result you need. FitCalc keeps each calculator independent while making it easier to carry the same basic measurements between tools.

Choose a calculator

Only currently available FitCalc tools are listed here.

Calories & Nutrition

Estimate your energy needs, set a calorie target, then build your nutrition around it.

01 Estimate02 Plan03 Fine-Tune

TDEE Calculator

Estimate maintenance calories and create calorie and macro targets for your current goal.

Open Calculator

Uses saved age, formula sex, height, weight, and unit preference when available.

BMR Calculator

Estimate the calories your body uses at rest.

Open Calculator

Uses saved age, formula sex, height, weight, and units.

Maintenance Calorie Calculator

Estimate maintenance calories and learn how to calibrate the result.

Open Calculator

Uses saved age, formula sex, height, weight, and units.

Calorie Deficit Calculator

Plan a modest reduction from calculated or known maintenance.

Open Calculator

Can use saved stats or a known maintenance value.

Weight Loss Timeline Calculator

Estimate how long a calorie target may take as maintenance changes with body weight.

Open Calculator

Uses saved weight and units; other planning choices remain session-only.

Macro Calculator

Calculate daily calorie, protein, carbohydrate, and fat targets for your goal.

Open Calculator

Uses saved age, formula sex, height, weight, and unit preference when available.

Protein Calculator

Compare an evidence-supported protein range with FitCalc's practical target.

Open Calculator

Uses saved weight, units, and optional FitCalc body-fat estimate when available.

Body Composition

Measure and interpret the numbers that describe your body composition.

01 Measure02 Understand03 Apply

BMI Calculator

Calculate body mass index from your height and weight and view the corresponding category.

Open Calculator

Uses saved height, weight, and unit preference when available.

Body Fat Percentage Calculator

Estimate body fat percentage with the U.S. Navy circumference method.

Open Calculator

Uses saved formula sex, height, and unit preference when available.

Lean Body Mass Calculator

Estimate lean mass and fat mass from your weight and body-fat estimate.

Open Calculator

Uses saved weight, body fat, and units when available.

Waist-to-Height Ratio Calculator

Compare your waist circumference with your height using a simple screening ratio.

Open Calculator

Uses saved height and units. Waist is never saved.

FFMI Calculator

Calculate standard fat-free mass index from height, weight, and body-fat percentage.

Open Calculator

Uses saved height, weight, body fat, and units when available.

Strength

Estimate your strength, choose a working load, and load the bar correctly.

01 Estimate02 Choose a Load03 Load the Bar

1 Rep Max Calculator

Estimate one-rep max and practical percentage-based training loads from a set of 1–10 reps.

Open Calculator

Uses only your saved unit preference when available.

Plate Calculator

Find the exact or closest symmetrical plate setup for your barbell target.

Open Calculator

Uses only your saved unit preference. Lifting weights are not retained.

Cardio

Understand your pace and choose a practical training-intensity range.

01 Set Your Pace02 Set Your Intensity

Running Pace Calculator

Calculate pace, speed, finish time, and sensible splits from distance and time or target pace.

Open Calculator

Uses only general unit preference; run data is not saved.

Heart Rate Zone Calculator

Estimate five training ranges from maximum heart rate with optional Heart Rate Reserve.

Open Calculator

Can reuse saved age; heart-rate data is not saved.

GO FURTHER

Need more than one answer?

FitCalc Plan

Bring your stats and goals together into one personalized starting plan.

Build My Plan

Nutrition

Get food recommendations built around how you actually eat.

Build My Recommendations