Free TDEE, BMI & Macro Calculators
20 science-backed calculators for nutrition, body composition, and strength. No sign-ups, no ads, just accurate numbers.
Calculate your Total Daily Energy Expenditure using Mifflin-St Jeor and Harris-Benedict equations with activity multipliers.
Calculate now →Find your Basal Metabolic Rate — the calories your body burns at complete rest using the Mifflin-St Jeor formula.
Calculate now →Get your ideal protein, carb, and fat split based on your TDEE and fitness goal — lose fat, maintain, or build muscle.
Calculate now →Plan your calorie intake for weight loss or muscle gain. See weekly targets and estimated timelines.
Calculate now →Estimate your body fat percentage using the U.S. Navy circumference method with waist, neck, and hip measurements.
Calculate now →Calculate your optimal daily protein intake based on body weight, activity level, and fitness goal.
Calculate now →Calculate your Body Mass Index and see where you fall on the WHO classification scale from underweight to obese.
Calculate now →Find your ideal body weight using Devine, Robinson, Miller, and Hamwi formulas side by side.
Calculate now →Estimate your one-rep max for any lift using Epley, Brzycki, and Lombardi formulas plus percentage chart.
Calculate now →Calculate how much water you should drink daily based on weight, activity level, and climate factors.
Calculate now →Discover your somatotype — ectomorph, mesomorph, or endomorph — based on height, weight, and frame size.
Calculate now →Calculate calories burned by activity — walking, running, cycling, and swimming — using MET values.
Calculate now →Estimate your lean body mass using the Boer formula. See fat mass and estimated body fat percentage.
Calculate now →Find your maximum heart rate using the Tanaka formula (208 − 0.7 × age) and the classic 220 − age method.
Calculate now →Get your 5 training heart rate zones from recovery to VO2 max. Supports Karvonen method with resting HR.
Calculate now →Calculate your waist-to-hip ratio and see your WHO health risk category. A key indicator of visceral fat.
Calculate now →Convert your daily step count into calories burned, distance walked, and equivalent exercise minutes.
Calculate now →Estimate your natural muscle gain potential using the McDonald/Lyle model by training experience.
Calculate now →Get your body recomposition macros — maintenance calories with high protein for simultaneous fat loss and muscle gain.
Calculate now →Calculate your running pace, speed, and per-km splits from distance and time. Plan your race strategy.
Calculate now →Trusted by hundreds of thousands of people for accurate fitness calculations.
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Total Daily Energy Expenditure — helps users find their daily calorie needs.
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