Know your calories.
Own your results.
Ten professional calculators for calories, macros and training — built on the same equations dietitians and coaches use, explained in plain English.
Calculate my calories See all calculatorsEvery calculator you need
From daily calories to heart rate zones — each tool explains its formula and how to act on the result.
Calorie Calculator (TDEE)
Find the calories you burn each day and the target for losing, keeping or gaining weight.
⚖️BMI Calculator
Body Mass Index from your height and weight, with the category it falls into.
🍽️Macro Calculator
Split your daily calories into protein, carbs and fat that match your goal.
📏Body Fat Calculator
Estimate body fat percentage with the U.S. Navy tape method.
🥩Protein Calculator
How much protein you need per day to hold or build muscle.
🏃Calories Burned Calculator
Calories used by 30+ activities, based on your weight and time.
🎯Ideal Weight Calculator
A healthy weight range for your height, from four accepted formulas.
💧Water Intake Calculator
Daily water target from your body weight, training and the heat.
🏋️One Rep Max Calculator
Your 1RM and a full percentage table for programming your lifts.
❤️Heart Rate Zone Calculator
Training zones for fat burning, endurance and threshold work.
Start with the guides
Short, honest reads — no miracle promises, just how eating and training actually work.
The Calorie Deficit, Explained
The single mechanism behind every diet that has ever worked — and how to run one without misery.
⚖️TDEE vs BMR
The two numbers every plan is built on, what moves them, and which one you should actually eat at.
🏋️Gym Guide for Beginners
Your first 12 weeks: the only lifts you need, how many sets, and the mistakes that stall everyone.
🍽️Calories in Common Foods
A field guide to what things really cost — and the swaps that save hundreds of calories painlessly.
Why trust these numbers?
Every tool on this site names its formula — Mifflin–St Jeor, Katch–McArdle, Karvonen, the U.S. Navy method, published MET values — and tells you its honest margin of error. No proprietary magic, no locked results, no email wall.
Get my calorie number