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Fitness Calculators

Your Stats

Used by every calculator below. Saved on this device only.

Height

Your Results

Everything you need in one place — body composition, calories, macros, strength, and pace.

— BMI
— Maintenance Calories
— Protein Target
— Water / Day

⚖️ Body Mass Index (BMI)

A quick height-to-weight ratio. It doesn't know muscle from fat, so very muscular people read high — pair it with Body Fat below.

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📏 Body Fat % (Tape Method)

The U.S. Navy circumference method — all you need is a tape measure. Measure relaxed, against bare skin.

Women only.
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🔥 Maintenance Calories

BMR (basal metabolic rate) is how many calories you burn at rest. TDEE (total daily energy expenditure) is how many you burn across your whole day. Both use the Mifflin–St Jeor equation. Pick a goal to see your target.

— cal/day target

BMR: —  ·  Maintenance Calories (TDEE): —

🍽️ Macros

Splits your calorie target (from the Calories card above) into grams of protein, carbs, and fat.

Protein — Carbs — Fat —

🏋️ One-Rep Max (1RM)

Estimate the most you could lift once from a set you've actually done. Most accurate at 10 reps or fewer.

— estimated 1-rep max

🏃 Running Pace

Enter a distance and time to get your pace and speed, plus projected finish times for common races at that pace.

Time
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💧 Water Intake

A daily target based on your bodyweight, plus extra for the time you train. Hot weather and altitude raise it further.

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How These Are Calculated
  • BMI = weight (kg) ÷ height (m)². Healthy range is 18.5–24.9.
  • Body Fat % — U.S. Navy circumference method (log-based formula using neck, waist, height, and hips for women).
  • BMR — Mifflin–St Jeor: (10 × kg) + (6.25 × cm) − (5 × age) + 5 (men) or − 161 (women). TDEE = BMR × your activity factor.
  • Macros — your calorie target split by percentage; protein & carbs are 4 cal/g, fat is 9 cal/g.
  • 1RM — the average of the Epley and Brzycki formulas; the table uses standard %-of-1RM rep targets.
  • Pace — time ÷ distance, with race projections at a constant pace.
  • Water — about half an ounce per pound of bodyweight (≈35 ml/kg), plus ~12 oz per 30 min of exercise.

Note: These are general estimates for healthy adults, not medical advice. Talk to a doctor before making big changes, especially if you have a health condition.