Free Fitness Calculators: TDEE, BMI, Macros, Body Fat and More
Free fitness calculators, built to give you real numbers fast. Work out your daily calories, set a fat loss or muscle gain target, split your macros, check your BMI and body fat, and plan your training. Every calculator works in both metric and imperial units, runs instantly on your phone, and needs no sign-up.
Where Should You Start?
If you are not sure which tool to use first, follow this simple path. It takes about five minutes and gives you a complete plan.
- Find your maintenance calories with the TDEE Calculator. This is how many calories you burn in a day.
- Pick your goal pace with the Calorie Deficit Calculator to lose weight, or use your TDEE plus a small surplus to build muscle.
- Split your calories into protein, carbs and fat with the Macro Calculator.
- Check your protein and water with the Protein Intake Calculator and the Water Intake Calculator.
- Track your progress with the Body Fat Calculator every few weeks, not just the scale.
The foundation of every fat loss, maintenance or muscle gain plan.
TDEE Calculator
Find your Total Daily Energy Expenditure and calorie targets for fat loss, maintenance and muscle gain.
Open calculator →Calorie Deficit Calculator
See how many calories to eat to lose weight, how long it will take and your estimated goal date.
Open calculator →BMR Calculator
Calculate the calories your body burns at rest using four proven formulas.
Open calculator →Turn your calorie target into a practical eating plan.
Macro Calculator
Get your daily protein, carbs and fat in grams with presets for balanced, low carb, keto and more.
Open calculator →Protein Intake Calculator
Find how much protein you need per day for fat loss, muscle gain or general health.
Open calculator →Water Intake Calculator
Calculate your daily water needs based on weight, exercise and climate, with a drinking schedule.
Open calculator →Understand what your weight and body composition really mean.
BMI Calculator
Check your Body Mass Index using WHO or Asian categories, plus your healthy weight range.
Open calculator →Body Fat Calculator
Estimate your body fat percentage with the U.S. Navy method, plus fat mass and lean mass.
Open calculator →Ideal Weight Calculator
Compare four medical formulas and the healthy BMI range to find your ideal weight for your height.
Open calculator →Train at the right intensity for your goal.
One Rep Max (1RM) Calculator
Estimate your max lift from any set, with a percentage chart, plate loading and strength level.
Open calculator →Heart Rate Zone Calculator
Find your max heart rate and 5 training zones with the Karvonen method.
Open calculator →Which Calculator Should I Use?
| If you want to... | Use this calculator |
|---|---|
| Know how many calories you burn per day | TDEE Calculator |
| Know how many calories you burn just at rest | BMR Calculator |
| Lose weight and see a timeline | Calorie Deficit Calculator |
| Split calories into protein, carbs and fat | Macro Calculator |
| Know how much protein to eat | Protein Intake Calculator |
| Know how much water to drink | Water Intake Calculator |
| Check if your weight is healthy for your height | BMI Calculator or Ideal Weight Calculator |
| See what your weight is made of | Body Fat Calculator |
| Find the right weight to lift | One Rep Max Calculator |
| Train at the right cardio intensity | Heart Rate Zone Calculator |
How to Get the Most From These Calculators
Calculators give you a smart starting point, not a final answer. Bodies differ, so use the results as a first draft and then adjust based on what actually happens.
- Use the same unit system and formula each time so you can compare results over time.
- Give it 2-3 weeks. Eat and train at your target, track your weight weekly, then adjust calories by 100-200 if progress is slower or faster than planned.
- Recalculate whenever your weight changes by about 10 lbs (4-5 kg) or your activity level changes.
- Look beyond the scale. Check body fat, waist size, strength and energy levels.
- Be honest about activity. Most people overestimate how active they are, so choose the lower level if you are unsure.
Frequently Asked Questions
Are these fitness calculators free?
Yes. Every calculator on StayFitGuru is completely free, with no sign-up and no email required.
How accurate are online fitness calculators?
They use research-backed formulas and are typically accurate within about 5-10% for most people. Think of the results as an informed starting point and adjust based on your real-world progress.
Do the calculators work in kilograms and pounds?
Yes. Every calculator lets you switch between metric (kg, cm) and imperial (lbs, feet and inches) with one tap.
Do the calculators save my information?
No. Your numbers are calculated in your browser and are not stored or sent anywhere.
Which calculator should I use first?
Start with the TDEE Calculator to find your daily calorie needs. Then use the Calorie Deficit Calculator for weight loss, followed by the Macro Calculator and the Protein Intake Calculator to build your eating plan.
Can I use these calculators if I am pregnant or have a medical condition?
These tools are designed for healthy adults and are for education only. If you are pregnant, under 18, or have a medical condition, speak to a doctor or registered dietitian before changing your diet or exercise.
Disclaimer: The calculators on this site are for educational purposes only and are not medical advice. Consult a doctor or registered dietitian before starting a new diet or exercise program.
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