Fitness & Nutrition
TDEE, BMR, macros, 1RM, running pace and calorie tools
Fitness and nutrition calculators help you set data-driven goals for weight management, muscle building, and athletic performance. Rather than guessing your calorie needs or protein targets, these tools use established formulas from sports science research to give you personalized recommendations based on your age, weight, height, and activity level.
All Fitness & Nutrition Tools
TDEE Calculator
Calculate your Total Daily Energy Expenditure
BMR Calculator
Calculate your Basal Metabolic Rate
Macro Calculator
Calculate your daily macronutrient targets
Protein Calculator
Daily protein target by fitness goal
1RM Calculator
Estimate your one-rep max for any lift
Running Pace Calculator
Convert between time, pace and distance
Steps ↔ Miles/KM
Convert steps to distance
Calories Burned
Estimate calories burned by activity
Related Articles
What Is BMR and Why It Matters for Your Health
Your BMR determines how many calories you burn at rest. Learn what influences it and how to use it for better health decisions.
Understanding One-Rep Max (1RM) for Strength Training
A complete guide to one-rep max estimation, percentage-based training, and building a stronger, safer strength program.
BMR and TDEE Explained
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive. Your Total Daily Energy Expenditure (TDEE) adds the calories burned through daily activity and exercise. Knowing your TDEE is the foundation of any nutrition plan: eat below it to lose weight, at it to maintain, or above it to gain. Our calculators use the Mifflin-St Jeor equation, which research has shown to be the most accurate for the general population.
Macronutrient Targets
Protein, carbohydrates, and fats each play different roles in your body. Protein supports muscle repair and growth, carbohydrates provide energy for high-intensity activity, and fats support hormone production and nutrient absorption. The right ratio depends on your goals. Our macro calculator adjusts recommendations based on whether you want to lose fat, build muscle, or maintain your current body composition.