Understand the numbers behind your health and training. These calculators use well-established formulas, such as Mifflin-St Jeor for calorie needs and the U.S. Navy method for body fat, to give you sensible starting points for nutrition, body composition, running and recovery.
Where to start
For weight goals, work out your maintenance calories with the TDEE calculator, set a target with the calorie calculator, then split it into protein, carbs and fat with the macro calculator. For training, try the heart rate zones, running pace and one-rep max calculators.
Estimates, not diagnoses
Formulas describe averages, and every body is different. Use the results as a starting point, track how your body responds over a few weeks, and adjust. Talk to a doctor or registered dietitian before major changes, especially if you are pregnant, under 18 or managing a health condition.
Frequently asked questions
Which units can I use?
Most tools work in both US units (pounds, feet and inches) and metric units (kilograms and centimeters).
Why do different calculators give slightly different numbers?
Different formulas were built from different research. We name the formula on every page so you know exactly what is being calculated.