🏋️Strength & Fitness
Strength and nutrition calculators: one-rep-max estimates, TDEE and calorie needs, macros, body-fat percentage, and Wilks/DOTS scoring.
Getting started
Dial in nutrition for a body-composition goal
Whether you want to lose fat or build muscle, work through these in order to set your numbers.
- TDEE CalculatorFind how many calories you burn in a typical day.Everything else is set relative to this baseline burn.
- Calorie Deficit CalculatorSet a daily target for fat loss, or a surplus to gain.This is the single number that decides whether you lose or gain.
- Macro CalculatorSplit that calorie target into protein, carbs and fat.Hitting your macros protects muscle while your weight changes.
- Body Fat CalculatorTrack body composition to confirm the plan is working.Measuring progress tells you whether to hold the plan or adjust it.
All strength & fitness calculators
One Rep Max Calculator
Estimate your one-rep max from a weight you can lift for multiple reps, and get a full percentage training chart.
TDEE Calculator
Calculate the calories you burn per day (your TDEE) to set targets for cutting, maintaining, or bulking.
Macro Calculator
Turn your calorie target into daily protein, carbohydrate, and fat goals based on your objective.
Body Fat Calculator
Estimate your body-fat percentage using the U.S. Navy circumference method — just a tape measure required.
Wilks Calculator
Compare powerlifting performance across body weights by converting your total into a Wilks score.
BMI Calculator
Calculate your Body Mass Index and see which WHO weight category it falls into.
BMR Calculator
Find your Basal Metabolic Rate — the energy your body burns at complete rest — from two trusted formulas.
Calorie Deficit Calculator
Turn a goal weight and timeframe into the daily calories and deficit you need to hit it.
Protein Intake Calculator
Find your daily protein target based on your body weight and training goal.
Ideal Weight Calculator
Estimate your ideal body weight from your height across four classic formulas.
Lean Body Mass Calculator
Estimate how much of your body weight is lean mass versus fat using the Boer formula.
Barbell Plate Calculator
Enter a target weight and bar weight to see exactly which plates to load on each side.
DOTS Calculator
Convert your powerlifting total into a DOTS score to compare lifters across body weights.
FFMI Calculator
Measure your muscularity with the Fat-Free Mass Index, normalised for height.
Calories Burned Weightlifting
Estimate the calories you burn in a strength session based on your weight, time and intensity.
Water Intake Calculator
Estimate your daily water needs from your body weight and how much you exercise.
Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio — a quick indicator of fat distribution and health risk.
Creatine Dosage Calculator
Work out your creatine monohydrate dose — maintenance and optional loading — from your body weight.