Nutrition & Body Composition Calculators

Dial in your calories, macros, and body composition — no sign-up required.

TDEE Calculator Find your daily maintenance calories using the Mifflin-St Jeor equation. BMR Calculator Find your Basal Metabolic Rate using Mifflin-St Jeor or Harris-Benedict. Macro Calculator Convert your daily calories into protein, carb, and fat targets. Protein Intake Calculator Find your daily protein range based on ISSN sports nutrition guidelines. Water Intake Calculator Find your daily water target based on body weight and activity level. Calorie Deficit Calculator Calculate your daily calorie deficit, weight-loss target, and estimated timeline. Body Fat Calculator Estimate your body fat percentage using the US Navy tape-measure method. BMI Calculator Calculate your BMI and see your adult BMI category and BMI-based weight range. Lean Body Mass Calculator Calculate lean body mass from body fat percentage or estimate it with the Boer, James, or Hume formula. FFMI Calculator Calculate your fat-free mass index, normalized FFMI, and lean mass from body composition. Ideal Weight Calculator Compare Devine, Robinson, Miller, and Hamwi ideal body weight estimates with a BMI-based healthy weight range. Calories Burned Calculator Estimate calories burned from walking, running, lifting, cycling, cardio, and other activities using MET values.

Master Your Diet & Body Composition

Whether your goal is to lose fat, build muscle, or maintain your current physique, nutrition is the foundation. Our free calculators help you determine your baseline metrics — BMR (Basal Metabolic Rate) using Mifflin-St Jeor or Harris-Benedict, and TDEE (Total Daily Energy Expenditure) with standard activity multipliers.

From there, you can break down daily macronutrient and protein requirements based on ISSN sports nutrition guidance, or track advanced metrics like body fat percentage (US Navy tape method) and FFMI (Fat-Free Mass Index) to monitor your true progress.

Use these tools alongside the 1RM Calculator to plan training intensity, or the 5/3/1 Calculator to structure your programming blocks.

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