Body metrics, nutrition, training calculators and progress tracking — everything you need, all in one place.
Choose from body-metric, nutrition, training and tracking calculators — each on its own page.
Height, weight, age — input takes under 30 seconds. Metric or imperial.
Instant, science-backed results you can actually use.
Every FitCalc tool on its own dedicated page. Pick a calculator to get started — each one is free, instant, and works in metric or imperial.
A quick measure of body weight relative to height, with healthy-range chart.
BMI corrected for body composition, so muscle mass does not count against you.
Estimate body fat from tape measurements using the U.S. Navy method — no calipers.
A healthy target weight range for your height, from four proven formulas.
Your daily calorie target plus a protein, carb and fat split for your goal.
The calories you burn at complete rest — your metabolic floor.
Total calories you burn daily — the key number for any goal.
How much protein you need daily, with food-equivalent examples.
A personalised daily hydration target from weight, activity and climate.
Estimate your max single-rep lift from a sub-maximal set, with a % table.
Enter a target barbell weight and see exactly which plates to load per side.
Five training zones from your max heart rate — train at the right intensity.
Get your running pace, speed and splits from a distance and target time.
FitCalc brings together the calculators and evidence-based guides you'd otherwise hunt across a dozen sites — fast, free, and with no account required. Here's what's inside and how it works.
BMI, body-fat percentage and ideal-weight ranges give you an honest baseline. Use them to set a realistic starting point — not as a verdict, since none of these capture muscle mass or body composition on their own.
BMR, TDEE, calories & macros, protein needs and water intake turn your goal into daily numbers. Whether you're cutting, maintaining or bulking, you'll know roughly how much to eat and where your protein should land.
One-rep-max estimates, a plate-loading calculator, heart-rate training zones and a running pace tool help you program your sessions with real targets instead of guesswork.
Log your weight over time, generate a workout split for your schedule, and use the supplement finder to cut through marketing. Your tracked data stays in your browser — we never see it.
We use established, peer-reviewed formulas rather than black-box estimates, so you can verify the maths:
The Mifflin–St Jeor equation is our default for resting metabolic rate — the most accurate general-population formula in the research. When you know your body-fat percentage, we offer the Katch–McArdle formula, which is based on lean mass.
Your total daily energy expenditure scales BMR by a standard activity multiplier (1.2 sedentary up to ~1.9 very active). Cut, maintain and bulk targets are then derived from sensible weekly deficits and surpluses.
One-rep max uses the Epley and Brzycki formulas. Heart-rate zones use the Karvonen (heart-rate reserve) method, which accounts for resting heart rate and is more individualised than a flat percentage of max HR.
Protein ranges reflect current sports-nutrition consensus — roughly 1.6–2.2 g/kg of bodyweight for active people — with macros split to hit your calorie target while keeping protein high enough to preserve muscle.
Yes — every calculator and guide is completely free, with no sign-up or paywall. The site is funded by advertising and by affiliate commissions on some recommended products, which lets us keep the tools open to everyone.
They use validated, widely-cited formulas, but they produce population-level estimates, not exact measurements. Two people with identical stats can have different real-world numbers because of genetics, training history and body composition. Treat the outputs as informed starting points and adjust based on your own results over a few weeks.
No. The values you type are processed in your browser to compute results — they're never sent to us. Tools like the progress tracker save data in your browser's local storage on your own device, and you can clear it anytime. See our Privacy Policy for details.
No. FitCalc is for general education and information only and is not a substitute for advice from a qualified doctor, dietitian or trainer. Always consult a professional before making significant changes to your diet, training or supplementation — especially if you have a health condition.
Whichever you prefer — most tools have a metric/imperial toggle and convert automatically, so you'll get the same result either way.
Rankings are based on ingredient quality, transparency, third-party testing and value — never on commission rates. Some product links are affiliate links; see our disclosure for how that works.
Deep, research-backed breakdowns of the supplements, nutrition strategies and training principles people ask about most — what works, the right dose, and how to put it into practice.
The most-researched supplement in sports science — dosing, loading, safety, and the best monohydrate brands.
Concentrate vs isolate, how much per meal, spotting low-quality powders, and our top picks.
Casein vs whey, the truth about the anabolic window, and pre-sleep protein for overnight recovery.
The ingredients that actually work, effective doses, stim vs stim-free, and dosing for sleep.
The most proven performance enhancer there is — mg/kg dosing, timing, half-life, and tolerance.
How carnosine buffers fatigue, the right daily dose, why timing doesn't matter, and the tingles.
The honest verdict — why BCAAs are mostly redundant, when EAAs make sense, and what to buy instead.
EPA/DHA dosing, triglyceride vs ethyl ester forms, and benefits for recovery, heart and joints.
Deficiency rates, D3 vs D2, dosing by blood level, K2 pairing, and the best vitamin D brands.
Why athletes run low, the best-absorbed forms, and how it supports sleep and recovery.
Sodium, potassium and magnesium for training — sweat losses, when water isn't enough, and dosing.
Find your TDEE, pick the right deficit size, set protein, and avoid metabolic adaptation pitfalls.
What protein, carbs and fat actually do, and how to set your split for fat loss or muscle gain.
Why the RDA is too low for lifters, 1.6–2.2g/kg explained, per-meal distribution, and kidney myths.
A body-fat-based framework for which to do first, why dirty bulking backfires, and recomp for beginners.