Fitness Calculators

    Fitness Calculators

    Free tools to help you reach your fitness goals

    TDEE Calculator

    Calculate your Total Daily Energy Expenditure

    TDEE Calculator — how it works

    1RM Calculator

    Estimate your One Rep Max

    1RM Calculator — how it works

    FFMI Calculator

    Calculate your Fat-Free Mass Index

    FFMI Calculator — how it works

    Macro Calculator

    Calculate your daily macronutrient needs

    Macro Calculator — how it works

    Calculations are estimates for educational purposes. Consult a professional before starting any new diet or exercise program.

    Frequently Asked Questions

    What is TDEE?

    TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basal metabolic rate, physical activity, and digestion. Knowing your TDEE helps you plan your diet for weight loss, maintenance, or muscle gain.

    How is 1RM calculated?

    1RM (One Rep Max) is calculated using the Brzycki formula: 1RM = weight / (1.0278 - 0.0278 × reps). This provides an estimate of the maximum weight you can lift for one repetition, which is useful for planning your strength training.

    What is a good FFMI score?

    FFMI (Fat-Free Mass Index) measures muscle mass relative to height. Scores below 18 are below average, 18-20 is average, 20-22 is above average, 22-25 is excellent, and above 25 is elite level. Natural athletes rarely exceed 25.

    How should I distribute my macros?

    Macro distribution depends on your goal. For fat loss: higher protein (35%) helps preserve muscle. For muscle building: moderate protein (30%) with higher carbs fuels workouts. For maintenance: a balanced distribution works best.

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