Free Tools
Fitness & nutrition calculators
Free calculators for nutrition, body composition, and strength. Each one uses a published formula, shows the math, and includes worked examples. No account required, no sign-up walls.
Nutrition
Calorie and macro tools
Nutrition
Calorie & Macro Calculator
Daily calories and macros for cutting, maintaining, or bulking. Combines BMR, TDEE, and macro split in one flow.
Formula: Mifflin-St Jeor + activity multiplier
Use it for: Best starting point for most people. Use this if you only run one calculator.
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Nutrition
BMR Calculator
Basal metabolic rate. Calories your body burns at complete rest, before any movement.
Formula: Mifflin-St Jeor
Use it for: The floor of every nutrition plan. Sets the baseline before activity.
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Nutrition
TDEE Calculator
Total daily energy expenditure. BMR plus an activity multiplier to estimate total daily calories burned.
Formula: Mifflin-St Jeor × activity factor
Use it for: Use after BMR. Sets the maintenance number a deficit or surplus is built around.
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Nutrition
Macro Calculator
Protein, fat, and carb grams from a calorie target. Splits adjust based on goal (cut, maintain, bulk).
Formula: Evidence-based protein per lb + remainder split
Use it for: Use after a calorie target. Translates calories into a daily food framework.
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Body composition
Body composition tools
Body Composition
Body Fat Calculator
Body fat percent estimated from neck, waist, and hip circumferences. The most reproducible at-home method.
Formula: US Navy method (Hodgdon-Beckett)
Use it for: Track body composition trends over time without needing DEXA or BodPod.
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Body Composition
Lean Body Mass Calculator
Lean mass and implied body-fat percent from height, weight, and biological sex.
Formula: Boer formula
Use it for: Set protein targets per pound of lean mass instead of total bodyweight.
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Strength
Strength and programming tools
Strength
1 Rep Max Calculator
Estimate your max from a sub-maximal lift. Returns 1RM and percentage tables for programming.
Formula: Brzycki, Epley, and Lombardi formulas
Use it for: Set training percentages without testing a true 1RM.
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Strength
RPE Calculator
Convert between RPE, RIR, weight, and reps. Useful for autoregulated programs and percentage-RPE conversion.
Formula: RPE charts (Mike Tuchscherer / Reactive Training Systems)
Use it for: Pick weights based on how the lift should feel rather than rigid percentages.
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Strength
Progressive Overload Calculator
Project linear progression on any lift across weeks. Adjustable by experience level and lift type.
Formula: Beginner / intermediate / advanced gain rates
Use it for: Set realistic strength goals over 8 to 16 weeks.
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How to use them together
The full nutrition flow
- 1. BMR. Find your baseline calories at rest with the BMR calculator.
- 2. TDEE. Add an activity multiplier to get your daily maintenance number.
- 3. Calorie target. Subtract or add 10 to 25 percent depending on your goal.
- 4. Macros. Split that calorie target into protein, fat, and carbs with the macro calculator.
- 5. Track. Use Sculpt to log meals against the targets and adjust based on real-world progress.
Or skip steps 1-4 entirely and use the all-in-one calorie & macro calculator.