Fitness & Health Calculators

Choose a calculator for adult BMI, body fat or energy estimates, macro targets and lifting loads. Use the food diary to log meals and adjust portions.

BMI Calculator Adult BMI and the weight range corresponding to its standard reference band. BMR & TDEE Calculator Basal Metabolic Rate & Total Daily Energy Expenditure tailored to your daily activity level. Macro Target Calculator Protein, Carbohydrate, and Fat gram splits based on your calorie goals and fitness targets. 1-Rep Max (1RM) Calculator Estimate maximum single-rep lift capacity and percentage load breakdowns (Epley & Brzycki). Body Fat % Calculator Estimate body fat and lean mass from height, weight and tape measurements. Barbell Plate Loader Visual barbell plate loading calculator for standard 45 lb and 20 kg weight bars. Warm-Up Sets Calculator Build an example warm-up ramp from your working weight, with loads rounded to standard plates. Calorie & Food Diary Log a meal, adjust portions and review daily calorie and macro totals.