✅ Next month will pass no matter what.
❌ What will you have to show for it?
✅ In 3 months, you could be seeing the first results.
❌ Or still talking about why you can't.
✅ In 6 months, you could be proud.
❌ Or regret not starting today.
✅ In a year, you could be looking at your own transformation –
❌ Or still making excuses.
✅ One year from now – you'll be thankful you started today.
🔶 YOUR CHOICE STARTS NOW.
What's your decision? Will you keep watching other people's results... or create your own?
Just one click separates you from the truth.
Three paths, one destination: a better you
You wouldn't drive cross-country without knowing how much gas you need, right? Same principle here. These calculators tell you exactly where you stand and what you need to reach your goals.
Perfect if you like data and want a clear plan
Start with CalculatorsSome people learn by doing. If that's you, grab a workout and start sweating. Whether you've got a full gym or just a corner of your bedroom, we've got programs that fit your life.
Great for action-takers who want to start TODAY
Browse Training PlansKnowledge is power (and gains). Understanding the 'why' behind your workout and diet makes everything click. Plus, you'll never fall for fitness scams again.
Ideal for those who want to understand the science
Start LearningStop guessing. Start knowing. Get the exact numbers you need.
These calculators are your fitness codes. They turn complicated science into simple numbers you can actually use. No PhD required.
Master these first. Everything else builds on these numbers.
The quick health check everyone knows. Sure, it's not perfect (bodybuilders break it), but it's a solid starting point for most people. Takes literally 30 seconds.
Real talk: If your BMI is over 30, it's time to take action. Under 18.5? You might need to eat more. Between 18.5-25? You're in the healthy zone.
Calculate My BMITHIS IS THE MOST IMPORTANT ONE. Your Total Daily Energy Expenditure tells you exactly how many calories you burn. This number changes everything.
Example: If your TDEE is 2,500 calories, eat 2,000 to lose weight (1 lb/week) or 3,000 to gain muscle. It really is that simple.
Find My TDEE NowTakes your TDEE and creates a personalized eating plan. Want to lose fat? Gain muscle? Get stronger? This calculator does the math so you don't have to.
Pro tip: Start conservative. Better to lose 1 lb/week consistently than crash diet and quit after two weeks.
Set My Calorie GoalFollow these steps to get your complete fitness blueprint
This is your metabolic baseline - how many calories you burn just living your life. Every other calculation depends on this number. It takes 2 minutes and changes everything.
Now that you know your TDEE, decide your goal. Want to lose fat? Subtract 300-500 calories. Building muscle? Add 200-300. The calculator does this math for you.
Calories control your weight, but macros control your body composition. Start with 0.8-1g protein per pound of body weight, then let the calculator split the rest.
Check your progress every 2-3 weeks. Not losing weight? Drop 200 calories. Losing too fast? Add some back. Your body will tell you what's working.
The scale lies. These tools tell the truth about your progress.
Uses Navy, Army, and other proven methods to estimate your body fat percentage. All you need is a tape measure and 3 minutes. Way cheaper than a DEXA scan!
Reality check: Men look lean at 10-12%. Women at 18-20%. If you're way above that, now you know what to work on.
Check My Body FatCalculates your ideal weight range using multiple scientific formulas. Gives you a realistic target that's actually achievable (not some Instagram fantasy).
Remember: "Ideal" depends on your goals. A powerlifter's ideal weight is different from a marathon runner's.
Find My Ideal WeightDiscover how much of your weight is pure muscle, bone, and organs (everything except fat). This is what you want to preserve while losing weight.
Pro tip: If your LBM drops during weight loss, you're losing muscle. Time to eat more protein and lift weights.
Calculate My LBMBecause you can't out-train a bad diet (trust me, I tried)
Breaks down exactly how much protein, carbs, and fat you need. This is the difference between losing weight and losing muscle. Big difference.
Quick guide: High protein preserves muscle. Moderate carbs fuel workouts. Healthy fats keep hormones happy. Balance is key.
Get My Macro SplitProtein is the MVP of macros. This calculator tells you exactly how much you need based on your goals. Spoiler: it's probably more than that sad chicken breast you had for lunch.
Fun fact: Eating enough protein can boost your metabolism by up to 100 calories per day. Free calorie burn!
Calculate Protein NeedsDehydration kills performance (and gives you headaches). This calculator factors in your weight, activity level, and climate to tell you exactly how much to drink.
Hydration hack: Your pee should be pale yellow. Dark? Drink more. Clear? You can ease up a bit.
Check Water NeedsTrain smarter, not just harder (okay, sometimes harder too)
Estimates your max lift without the risk of actually trying it. Perfect for programming your workouts or just bragging rights at the gym.
Safety first: Use this to plan your working sets at 70-85% of max. That's where the magic happens.
Calculate My MaxShows you exactly what heart rate burns fat, builds endurance, or pushes performance. No more guessing if you're working hard enough (or too hard).
Zone 2 is gold: That's your fat-burning sweet spot. Feels easy, works like magic.
Find My HR ZonesMeasure your aerobic fitness level - the gold standard of cardiovascular health. Higher VO2 max = better endurance and potentially longer life.
Fitness level: Elite athletes score 60+. Good fitness is 40-50. Anything below 30 needs work.
Test My VO2 MaxKnow your risks, understand your body type
A better health indicator than BMI for many people. This ratio reveals your body fat distribution and associated health risks.
Health check: Men should aim for under 0.90. Women under 0.85. Higher ratios mean higher health risks.
Check My RatioDiscover if you're an ectomorph, mesomorph, or endomorph. Tailor your training and nutrition to your natural body type for better results.
Note: You're not locked into one type. This is just a starting point for customizing your approach.
Find My Body TypeCalculate the exact calories and macros in your homemade meals. Perfect for meal prep and making sure your cooking fits your macros.
Meal prep tip: Save your favorite recipes to quickly track your go-to meals.
Calculate Recipe MacrosBecause math is hard when you're out of breath
Instantly figure out which plates to load for any weight. No more standing there doing mental math while people wait for the squat rack.
Gym hero move: Bookmark this on your phone. You'll use it every workout.
Calculate PlatesTested, proven by results
No equipment? No problem. These bodyweight programs will humble you real quick. All you need is floor space and the will to suffer (in a good way).
From beginner-friendly full body routines to advanced push/pull/legs splits.
HIIT workouts that torch calories in 20 minutes, couch-to-5K programs, and endurance builders. Yes, cardio can actually be fun(ish).
4-week, 8-week, and 12-week programs with built-in progression. Take the guesswork out of programming and just show up.
Learn once, apply forever
Progressive overload, time under tension, rest periods - learn what actually matters and what's just gym bro mythology. Science > broscience.
Calories, macros, meal timing, supplements - we break it all down into bite-sized lessons. No more falling for fad diets or magic pills.
The mental game is 80% of success. Learn how to build habits that stick, overcome plateaus, and stay motivated when Netflix sounds better than the gym.
What gets measured gets managed. Learn how to track properly, when to adjust, and how to break through plateaus like a pro.
Because we work in a sustainable way — sharing knowledge you can apply forever
Our calculators and content are based on peer-reviewed research. No guessing, no pseudoscience — only proven methods.
No premium version, no paywalls, no BS. Everything is open and accessible to everyone.
We don't track you, store your data, or sell your information. Use the tools worry-free.
No sensational headlines or empty promises. Just practical advice that actually works.
Created by people who've been where you are — and decided to share what actually worked.
No apps to download. Just open it in your browser and use it anytime, anywhere.
Let's clear up the confusion
Easy! Follow this order:
Total time investment? Maybe 10 minutes. Results? Priceless.
They're estimates, not prophecies. Most are accurate within 10-15%, which is close enough to get you started. Your job is to use them as a starting point, then adjust based on real-world results.
Think of it like GPS - it gets you to the neighborhood, but you might need to circle the block to find parking. The key is tracking your progress and making small adjustments every few weeks.
Great! Here's your action plan:
Pro tip: Start with a smaller deficit/surplus. You can always adjust, but going too aggressive usually backfires.
No catch. No hidden fees. No "premium" version. Everything is 100% free. Why? Because fitness should be accessible to everyone. We run a few ads to keep the lights on, but that's it.
Your success is our success - literally, that's the whole business model.
Every 10-15 pounds of weight change, or once a month if you're really dialed in. Your metabolism adapts as your body changes, so your numbers need updating too.
Don't obsess though - daily recalculations are pointless. Your weight can fluctuate 5+ pounds just from water and food. Focus on trends, not daily noise.
Absolutely! Everyone starts somewhere. These tools are designed to be beginner-friendly while still being useful for advanced athletes. Start with the basics, be patient with yourself, and celebrate small wins.
Remember: The person in the gym with perfect form started out not knowing what a dumbbell was. You're exactly where you need to be.
Every program is based on proven training principles: progressive overload, adequate recovery, and balanced programming. They're tested by real people (including me) before going live.
That said, listen to your body. If something hurts (bad hurt, not good hurt), stop and reassess. No program is worth an injury.
One day—I'm looking down at my stomach pushing against my shirt. I suck in my gut, but it doesn't help. That's it. Rock bottom. After all the attempts and delays—I had finally hit the bottom. But you know what? When you're at the bottom, there's only one direction left: up.
I started with planks, thinking they'd flatten my stomach. They didn't. It wasn't enough. I realized I had to bring more into the picture—nutrition, sleep, habits. I started counting calories. I started to understand. It's not just about the training—the whole system has to work together.
Then I discovered the TDEE calculator. And it hit me: I didn't need more diets or miracle plans. I needed tools that work. That are accurate. That are honest. In a sea of information where everyone's trying to sell you something, it's crucial to know who you can trust. Because if you choose wrong—you lose time, motivation, and energy.
That's why I decided to share everything I've learned, tested, and used—right here with you. No fluff, no lies, no smoke and mirrors. Just what actually works.
The journey continues...
Seriously, what are you waiting for? Future you is counting on present you to take action.
Join 12,847 people who stopped making excuses and started making progress