Free fitness calculators

Simple inputs. Useful starting ranges.

Set calorie and macro targets, plan a realistic goal timeline, choose training loads, and divide targets into meal-prep portions.

CALORIE + MACRO SETUP

Start with a useful range.

Uses the Mifflin-St Jeor equation, then applies an activity estimate and a conservative goal range.

Units

Body weight

Height

Inches

Age

Equation inputAverage activity level3-5 training days per week, roughly 8,000-12,000 steps, or an active job.Current goal

Suggested daily calories2,240-2,520calories per day

Estimated maintenance2,795 kcal

Fiber starting point33 g

Protein172 g

Carbs263 g

Fats71 g

MINI GUIDE

Use the estimate, then adjust it.

Pick a normal week.Include your usual work, steps, and training.
Start inside the range.Choose a number you can follow for two to three weeks.
Watch the trend.Use seven-day average body weight, performance, hunger, and recovery.
Make small changes.Adjust by roughly 100-200 calories and reassess.

Educational estimates only. Results are starting points, not medical, dietary, or exercise prescriptions. Inputs stay in your browser and are not saved.

Calculators / Coaching

A useful estimate is only a starting point.

Coaching can help interpret training data and decide what to change next without treating a calculator as a prescription.

Apply for coaching