Body Composition & Health Calculators
Calculate BMI, body fat percentage, BMR, TDEE, lean body mass, ideal weight, and metabolic baseline with validated clinical formulas.
View all 10 Body Composition & Health tools →Evidence-Based Health & Fitness Calculators
Access 40 peer-reviewed, clinical-grade exercise physiology, nutrition, and strength calculators. Completely free, client-side private, and aligned with WHO, ACSM, NIH, and ISSN standards.
Browse Calculators by Physiological Category
Calories, Diet & Nutrition Calculators
Estimate daily calorie requirements, target deficits and surpluses, macronutrient breakdowns, optimal protein targets, and hydration.
View all 8 Calories, Diet & Nutrition tools →Strength & Weightlifting Calculators
Estimate 1-rep maximums for squat, bench, and deadlift, calculate barbell loading plates, Wendler 5/3/1 training maxes, and volume tonnage.
View all 8 Strength & Weightlifting tools →Workout & Gym Timers Calculators
High-precision workout rest timers and customizable interval/HIIT/Tabata timers with auditory cues and round progress tracking.
View all 2 Workout & Gym Timers tools →Running, Walking & Cardio Calculators
Calculate running pace, splits for 5K to marathon, calories burned during running, walking, and cycling, and step conversions.
View all 6 Running, Walking & Cardio tools →Heart Rate & Cardio Fitness Calculators
Determine personalized aerobic zones (Zones 1-5), Karvonen target heart rates, and estimate VO2 Max using validated field protocols.
View all 3 Heart Rate & Cardio Fitness tools →Military & Fitness Tests Calculators
Official US Army AR 600-9 circumference body fat calculator, APFT/ACFT scoring breakdown, and YMCA normative push-up tests.
View all 3 Military & Fitness Tests tools →Popular Clinical Calculators
BMI Calculator
Calculate your Body Mass Index (BMI) and determine your healthy weight range.
Formula: Quetelet Index FormulaBMR Calculator
Estimate your Basal Metabolic Rate using Mifflin-St Jeor and Harris-Benedict formulas.
Formula: Mifflin-St Jeor & Harris-Benedict EquationsTDEE Calculator
Calculate your Total Daily Energy Expenditure and personalized calorie maintenance.
Formula: BMR × Physical Activity Factor (PAL)Body Fat Calculator
Estimate your body fat percentage and lean mass using the US Navy tape method.
Formula: US Navy Circumference Equations (Hodgdon & Beckett)Calorie Calculator
Estimate your daily calorie needs for weight loss, maintenance, or muscle gain.
Formula: Mifflin-St Jeor Energy Expenditure ModelMacro Calculator
Calculate protein, carbohydrate, and fat gram breakdowns for various diet types.
Formula: Atwater Energy Factor System1RM Calculator
Estimate your 1-Repetition Maximum using Brzycki, Epley, Lander, and Lombardi formulas.
Formula: Brzycki, Epley, Lander & Lombardi EquationsPlate Calculator
Calculate the exact barbell plate combination per side for any target weight.
Formula: Greedy Plate Allocation AlgorithmPace Calculator
Calculate running pace, time, speed, and race split projections for 5K, 10K, half & full marathon.
Formula: Velocity & Distance Split MatrixHeart Rate Zone Calculator
Calculate your personalized 5 training heart rate zones using Tanaka and Karvonen formulas.
Formula: Tanaka Max HR & Karvonen Heart Rate Reserve (HRR)