Fitness Calculators – Your Data, Your Progress
It's time to get familiar with the numbers! Often, we don't even know how many calories we actually consume daily — and we barely have an idea of how many we truly burn.
Most of the calories consumed end up as fat because we eat too much and often unconsciously. Here's the truth: most people have no idea how many calories they actually burn. Many think that running for 30 minutes burns 500 calories — but in reality, it might be only 200. You eat "healthy," yet you keep going in circles. Does that sound familiar? We've all done that, but...
The truth is — you can't control something if you don't understand it. When it comes to food, measurement is important — either before or after cooking, depending on the case. These calculators give you insight into your body — and teach you what you didn't know before. They are here to help you — your personal assistant.
Do you want to get rid of excess weight, build muscle, or just understand why your energy drops at the same time every day? These tools will give you the right data. You no longer have to guess or live in ignorance — just clear and useful information that really helps.
"What gets measured gets managed." - Peter Drucker
🏆 Your Progress
BMI Calculator
Quick health baseline check. Not perfect for bodybuilders, but great for most people.
TDEE Calculator
Daily calorie burn - THE MOST IMPORTANT calculator. Everything else builds on this.
Calorie Goals
Set targets for your goals. Takes your TDEE and creates your action plan.
Body Fat %
Navy & Army methods. Much cheaper than a DEXA scan, surprisingly accurate.
Ideal Weight
Your realistic target range based on height and frame. Forget magazine covers.
Lean Mass
Muscle vs fat breakdown. This is what you want to keep while losing weight.
Macros
Protein, carbs, fats split. The difference between losing weight and losing muscle.
Protein Needs
Daily protein target. Probably more than you think you need.
Water Intake
Stay hydrated properly. Dehydration kills performance and energy.
1RM
Max strength estimate without the risk of actually trying it.
HR Zones
Fat burn & cardio zones. Stop guessing if your cardio is working.
VO2 Max
Cardio fitness score. Higher VO2 max = better endurance and health.
WHR
Health risk indicator. Where you store fat matters more than how much.
Body Type
Ecto, meso, or endo? Find your genetic blueprint and work with it.
Recipe Calc
Meal nutrition facts. Turn any recipe into a nutrition label.
💡 Quick Start Tips:
• New to fitness? Start with TDEE → Calorie Goal → Macros
• Want to lose fat? Focus on Body Fat %, TDEE, and Calorie Goals
• Building muscle? Check your Protein needs and 1RM for strength tracking
The 5-Minute Game Plan
Follow this sequence for best results — don't skip steps.
Start with TDEE
This number tells you exactly how many calories you burn each day. This is not to be skipped! It's literally the foundation for everything else.
Set Your Calorie Target
Based on your TDEE, you can decide whether you want to lose fat (eat less), gain muscle (eat more), or maintain your shape. The calculator does the math — you just pick the goal.
Adjust your macros
Real transformation happens when the body gets exactly what it needs. With the right balance of protein, carbs, and fats, your body starts to change.
Track & Adjust
Check your progress every 2 weeks. Scale not moving? Cut 200 calories. Losing too fast? Add a bit back. Your body will show you what's working.
Don't forget to look in the mirror — the scale isn't the only indicator of what's really happening.
Frequently Asked Questions
Which calculator should I use first?
Always start with the TDEE calculator. It's the foundation for everything else. Once you know how many calories you burn, you can plan the rest. Skip this step, and you're just guessing.
How accurate are these calculators?
They're starting points, good enough for approximate results. Use them to begin with, then adjust based on what actually happens to your body over the next 2-3 weeks.
Do I need to use all the calculators?
Not at first. Start with the "big three" (BMI, TDEE, Calories). Once those are dialed in, you can explore others depending on your goals. Quality matters more than quantity.
How often should I recalculate?
Every 9-15 pounds (4-7 kg) of weight change, or once a month if you're training seriously. Your body adapts, so your numbers need to adapt too. Remember — everything takes time.
Why are these calculators free?
I wanted good, important, and useful information to be available to everyone in one place. To make it easier for you, because I know how it feels not to know.
My motto:
Stop guessing. Start knowing. Just start, and don't give up.