Fitness Calculators
Last updated: October 2026
BMR / TDEE Calculator
Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet.
TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) by computing BMR via Harris-Benedict equation, then multiplying by an activity factor.
BMI Calculator
Calculate Body Mass Index (BMI) — body weight in kg divided by height in metres squared — to screen for under/overweight categories.
Calorie Deficit Calculator
Turn a weight-loss goal into a daily calorie target: enter your maintenance calories, current and goal weight and timeframe, and pick a pace limit.
Heart Rate Training Zones Calculator
Calculate your personalised heart rate training zones using the Karvonen heart rate reserve method, which factors in resting heart rate to give zones that actually reflect your cardiovascular fitness.
Protein Intake Calculator
Estimate how many grams of protein to eat a day from your body weight, activity level and goal, using sports-nutrition ranges.
Macro Calculator
Split your daily calorie target into grams of protein, carbohydrates, and fat tuned to your goal — fat loss, muscle gain, or maintenance.
Body Fat Calculator (Navy Method)
Estimates body fat percentage using the U.S.
VO2 Max Calculator
Estimate your VO2 max from a recent race time using the Daniels-Gilbert running formula (the basis of VDOT).
Daily Calorie Needs Calculator
Estimate how many calories you burn a day from your weight, height, age, sex and activity, then get a daily target to maintain, lose or gain weight.
One Rep Max Calculator
Predict your one-rep max (1RM) — the heaviest weight you could lift for a single perfect rep — from a recent set you actually performed.
Steps to Miles Calculator
Convert step count to miles (or km) using stride length.