All Your Fitness Calculators in One Place
Welcome to the complete collection of fitness and body composition calculators designed to help you track progress, set realistic goals, and optimize your training and nutrition. Each calculator uses evidence-based formulas and provides accurate results with detailed explanations to help you understand what your numbers mean.
Whether you're tracking muscle mass with FFMI, calculating calorie needs for fat loss, determining optimal protein intake, or measuring training progress with one-rep max estimates, these free tools provide the data you need to make informed decisions about your fitness journey.
💡 How to Use These Calculators
Each calculator provides instant results with detailed interpretations. Use them regularly to track changes over time rather than relying on single measurements. Combine multiple calculators for comprehensive insights—for example, use FFMI alongside body fat percentage to understand your complete body composition picture.
Body Composition Calculators
FFMI Calculator
Calculate your Fat-Free Mass Index to understand your muscular development and compare against natural genetic limits. Essential for tracking true muscle gain.
Most PopularBody Fat Calculator
Estimate your body fat percentage using multiple methods including US Navy, Jackson-Pollock, and visual assessment. Track fat loss progress accurately.
EssentialLean Body Mass Calculator
Determine your lean body mass (total weight minus fat mass) to understand how much muscle you're carrying and track muscle gain or loss.
EssentialBMI Calculator
Calculate your Body Mass Index and see where you fall on standard health categories. Useful baseline metric despite limitations for muscular individuals.
Quick CheckNutrition Calculators
TDEE Calculator
Calculate your Total Daily Energy Expenditure to determine exactly how many calories you burn daily. Foundation for all diet planning.
Most PopularProtein Calculator
Determine your optimal daily protein intake based on goals, activity level, and body composition. Critical for muscle gain and preservation.
EssentialMacro Calculator
Calculate your optimal macronutrient distribution (protein, carbs, fats) based on your goals, whether bulking, cutting, or maintaining.
EssentialCalorie Calculator
Determine your calorie needs for fat loss, muscle gain, or maintenance. Includes adjustments for activity level and metabolic factors.
EssentialTraining Calculators
One Rep Max Calculator
Estimate your one-rep max for any lift based on submaximal performance. Plan training percentages and track strength progress.
Most PopularBody Recomp Calculator
Plan simultaneous fat loss and muscle gain with optimal calorie and macro targets for body recomposition. Advanced strategy calculator.
AdvancedStrength Standards Calculator
Compare your lifting numbers to strength standards for your weight and experience level. See where you rank from beginner to elite.
MotivationTraining Volume Calculator
Calculate your weekly training volume to ensure optimal stimulus for muscle growth without overtraining. Track sets, reps, and tonnage.
AdvancedSpecialized Calculators
Water Intake Calculator
Determine your optimal daily water intake based on body weight, activity level, and climate. Essential for performance and health.
HealthIdeal Weight Calculator
Calculate your ideal weight range based on multiple methods including BMI, body frame, and FFMI considerations.
Goal SettingBody Frame Calculator
Determine if you have a small, medium, or large frame to understand your natural build and set realistic weight expectations.
InsightWilks Score Calculator
Calculate your Wilks coefficient to compare powerlifting totals across different weight classes. Standard metric for strength comparison.
Powerlifting