FREE FITNESS TOOLS

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Science-backed calculators to optimize your nutrition, training, and recovery. All free, all instant — no sign-up needed.

6 TOOLSINSTANT RESULTSMETRIC + IMPERIAL

TDEE Calculator

Find your exact maintenance calories using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle formulas. Includes cutting & bulking targets.

Calculate your BMI with an animated gauge, healthy weight range for your height, and health risk assessment with age & gender context.

Get your personalized protein targets based on goal, lean body mass, and training frequency. Includes per-meal breakdown & food equivalents.

Set macros with 6 preset diet splits or fully custom sliders. Visual donut chart with per-meal calorie breakdown and water intake guide.

Pick 16:8, 18:6, 20:4, OMAD, 5:2, or a custom protocol. Get a live 24-hour timeline, eating windows, and science-backed protocol benefits.

Generate a full day meal plan for your calories and diet type. Supports 8 diet styles, 3–6 meals, and allergy exclusions with real food macros.