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Free fitness calculators

Quick tools to know your numbers and train with a clear goal. No sign-up needed.

Work out how many calories you need a day to lose fat, maintain or build muscle, using the Mifflin-St Jeor formula. Free, no sign-up.

Calculate your body mass index (BMI) from your height and weight and see what it means under the WHO categories. Free.

Work out how many grams of protein you need a day based on your weight and goal: lose fat, maintain or build muscle.

Estimate your maximum heart rate and your 5 training zones by age, so you can do cardio at the right intensity.

Estimate your one-rep max (1RM) without testing it, from a weight and reps you already do, and get your training percentages.

Create my free personalized plan

Answer 11 questions and get your weekly routine, your calories and demos of every exercise.

General information: not a substitute for advice from a health professional.