Free fitness tools

Fitness Calculators

Simple, fast calculators for calories, macros, hydration, cardio and strength. No login. No clutter.

TDEE Calculator

Estimate daily calories, maintenance calories and simple macros based on your goal.

Calculate a practical daily protein target based on body weight and training goal.

Estimate daily water intake based on weight, activity and climate.

Split calories into protein, carbs and fats for fat loss, maintenance or lean gain.

Estimate training zones for conditioning, recovery and endurance work.

Estimate one-rep max strength from working weight and reps.

These tools are designed to be fast, mobile-friendly and useful without forcing an account or burying the answer under ads.

Fitness calculators are starting points. Track your real progress, then adjust based on results.