Free fitness calculators
From your 1RM to your calorie needs and your running pace: nine calculators for training and nutrition, with the explanation and sources behind every result. Free, no account, and your details stay on your own device.
All calculators
- NutritionCalorie calculatorHow many calories you need per day (TDEE and BMR).
- NutritionMacro calculatorProtein, carbs and fat in grams per day.
- NutritionProtein calculatorHow many grams of protein per day, per goal.
- Strength1RM calculatorYour one rep max from any set.
- BodyBMI calculatorYour BMI and a healthy weight for your height.
- BodyBody fat calculatorWith a tape measure, no smart scale needed.
- CardioRunning pace calculatorYour pace, finish time or distance, and your speed.
- CardioHeart rate zone calculatorYour maximum heart rate and your five zones.
- CardioCalories burned calculatorHow many calories you burn per activity.
How reliable are these calculators?
Every calculator uses an equation from research, such as Mifflin-St Jeor for your calorie needs and Epley and Brzycki for your 1RM. Each page says which equation it is, how it works and where it comes from. They remain estimates for an average person: use the result as a starting point and adjust to what you notice yourself.
What you enter is calculated in your own browser and not sent anywhere.
Frequently asked questions
Are the calculators free?
Yes, all of them, and you do not need an account.
Where do I start if I want to lose fat?
Start with your calorie needs, so you know how much to eat per day. Then split them with the macro calculator, and use the protein calculator to check you get enough protein.
Where do I start if I want to run better?
Use the running pace calculator to work out the pace for your target time, and calculate your heart rate zones so your easy runs are truly easy. To see how much energy a run costs you, use the calories burned calculator.
Can I use pounds, feet and inches?
Yes. Every calculator with a weight or a height lets you choose kg and cm or lb, ft and in at the top. Whatever you already entered is converted right away.
Where do I start if I want to get stronger?
Calculate your 1RM for each exercise, train with the percentages from the table, and use the protein calculator to get enough protein.
Work it out, then track it in Fuse.
Your workouts, your nutrition and your runs in one app.
- Your last weights, already filled in
- Snap a photo, the AI recognizes your meal
- Your calorie goal adjusts every week
- Your route live on the map
Free for iPhone. Android coming soon.
Scan with your iPhone
