Free fitness calculators

Which calculator should you use first?

If you are starting out, work through them in this order.

1. TDEE calculator — find how many calories you burn per day. Everything else builds on this.
2. Calorie deficit calculator — choose a realistic pace and see your target date.
3. Macro calculator — split those calories into protein, carbs and fat.
4. Walking or running calorie calculator — see what your training adds.

Every calculator here is an estimate. Formulas cannot account for your body composition, genetics or hormones. Use them to set a sensible starting point, then let two to three weeks of tracked data tell you what is actually true for your body.

Frequently asked questions