# CalcFit
> Free TDEE, BMI & Macro Calculators

Free online fitness calculators: TDEE, BMR, macro, calorie deficit, body fat, protein intake, BMI, ideal weight, one-rep max, and daily water intake. Science-backed formulas, instant results.

## Fitness Calculators
- [TDEE Calculator](https://fit.thicket.sh/tdee): Calculate Total Daily Energy Expenditure using Mifflin-St Jeor and Harris-Benedict equations with activity multipliers.
- [BMR Calculator](https://fit.thicket.sh/bmr): Calculate Basal Metabolic Rate using the Mifflin-St Jeor equation.
- [Macro Calculator](https://fit.thicket.sh/macros): Get your protein, carb, and fat split based on TDEE and fitness goal.
- [Calorie Deficit/Surplus Calculator](https://fit.thicket.sh/calories): Plan calorie intake for weight loss or muscle gain with timelines.
- [Body Fat Calculator](https://fit.thicket.sh/body-fat): Estimate body fat percentage using the U.S. Navy circumference method.
- [Protein Calculator](https://fit.thicket.sh/protein): Calculate optimal daily protein intake based on weight and goals.
- [BMI Calculator](https://fit.thicket.sh/bmi): Calculate Body Mass Index with WHO classification categories.
- [Ideal Weight Calculator](https://fit.thicket.sh/ideal-weight): Find ideal body weight using Devine, Robinson, Miller, and Hamwi formulas.
- [One Rep Max Calculator](https://fit.thicket.sh/one-rep-max): Estimate 1RM using Epley, Brzycki, and Lombardi formulas with percentage chart.
- [Water Intake Calculator](https://fit.thicket.sh/water-intake): Calculate daily water needs based on weight, activity, and climate.

## Gear Guides
- [Best Protein Powders 2026](https://fit.thicket.sh/best-protein-powder): 10 protein powders compared on protein per serving, ingredient quality, taste, and value. Picks for muscle gain, budget, and plant-based.
- [Best Fitness Trackers 2026](https://fit.thicket.sh/best-fitness-tracker): 8 fitness trackers compared including Apple Watch, Garmin, Fitbit, and Whoop. Picks for overall, running, budget, and athletes.
- [Best Kitchen Scales for Meal Prep 2026](https://fit.thicket.sh/best-kitchen-scale): 6 kitchen scales tested for accuracy and ease of use during meal prep. Smart and manual options for macro tracking.

## Articles
- [Creatine Timing — Does It Actually Matter?](https://fit.thicket.sh/blog/creatine-timing-does-it-matter): Antonio 2013 pre vs post study, Kreider ISSN position stand, and co-ingestion evidence. Total daily dose dominates timing.
- [Sleep and Muscle Growth — 2023 RCT Evidence](https://fit.thicket.sh/blog/sleep-and-muscle-growth-rct-2023): Saner 2023 showed 5 nights of 4-hour sleep cut muscle protein synthesis by 27%. Dattilo 2020 review and the sleep dose-response for hypertrophy.
- [Protein Per Meal — Is There a 30g Cap?](https://fit.thicket.sh/blog/protein-30g-cap-per-meal): The Trommelen 2023 100g bolus study, Moore 2015 dose-response, and the evidence-based per-meal protein distribution across 3-5 meals.
- [Fasted Cardio vs Fed — 2024 Meta-Analysis](https://fit.thicket.sh/blog/fasted-cardio-vs-fed-2024-meta): The 2024 meta of 9 RCTs, Schoenfeld 2014 body comp study, and why within-session substrate doesn't translate to different fat loss.
- [HRV Training — Signal vs Noise](https://fit.thicket.sh/blog/hrv-training-signal-vs-noise): Javaloyes 2020 meta on HRV-guided training, wearable accuracy data (chest strap vs wrist optical), and how to interpret rolling 7/28-day averages.
- [Progressive Overload — Beginner vs Intermediate](https://fit.thicket.sh/blog/progressive-overload-beginner-intermediate): Linear novice gains, double progression, volume-based overload, and when to switch between approaches.
- [Carb Cycling — Evidence or Placebo?](https://fit.thicket.sh/blog/carb-cycling-evidence-or-placebo): Davoodi 2014 intermittent restriction RCT, Hall 2017 energy balance modeling, and training-day vs rest-day carb splits.
- [Warm-Up Sets — How Many Do You Need?](https://fit.thicket.sh/blog/warm-up-sets-how-many): Behm 2011 dynamic warm-up review, Fradkin 2010 injury-prevention meta, and percentage-based warm-up progressions.
- [Rest Between Sets — Why 2-3 Minutes Wins](https://fit.thicket.sh/blog/rest-between-sets-2-3-minute-evidence): Schoenfeld 2016 RCT showed 3-min rest doubled strength and muscle gains vs 1-min rest. Phosphocreatine recovery kinetics.
- [RPE vs RIR — How Lifters Calibrate Effort](https://fit.thicket.sh/blog/rpe-vs-rir-explained): The Tuchscherer chart, Zourdos accuracy data, and how to use autoregulation in hypertrophy and strength programs.
- [Walking After Meals — The 2-Hour Glucose Window](https://fit.thicket.sh/blog/walking-after-meals-glucose): A 2-minute post-meal walk measurably lowers the glucose spike. The Buffey 2022 meta-analysis and GLUT4 mechanism.
- [Cold Plunge vs Sauna for Recovery](https://fit.thicket.sh/blog/cold-plunge-vs-sauna-recovery): The Roberts hypertrophy-blunting study, the Laukkanen mortality data, and when to use each modality.
- [VO2 Max Targets by Age — ACSM 2024 Norms](https://fit.thicket.sh/blog/vo2-max-targets-by-age): VO2 max targets by age and sex using ACSM 2024 reference standards and the FRIEND registry norms.
- [Deload Weeks for Natural Lifters](https://fit.thicket.sh/blog/deload-weeks-natural-lifters): The 4-6 week cadence, 50% volume reduction protocol, and Kreher/Meeusen overreaching research.
- [Zone 2 Cardio Heart Rate — How to Find Yours](https://fit.thicket.sh/blog/zone-2-cardio-heart-rate): Exact Zone 2 heart rate range using the Tanaka formula and MAF method, with a 4-week starter plan backed by peer-reviewed research.
- [Lean Body Mass vs Body Fat %](https://fit.thicket.sh/blog/lean-body-mass-vs-body-fat): Which body composition metric actually predicts progress during cuts and bulks, including FFMI thresholds and measurement accuracy.
- [Macros for Cutting vs Bulking — 2026 Evidence Review](https://fit.thicket.sh/blog/macros-cutting-vs-bulking-2026): Evidence-based macro splits for cutting and bulking with citations to Helms, Morton, and Aragon/Schoenfeld, plus GLP-1 era adjustments.
- [Calories to Lose 1 lb Per Week](https://fit.thicket.sh/blog/calories-to-lose-1-lb-per-week): The 500 kcal/day rule, the Hall dynamic model from The Lancet, and the real-world adjustments needed to sustain 1 lb/week.
- [Creatine Dosing — Loading vs Maintenance](https://fit.thicket.sh/blog/creatine-loading-vs-maintenance): ISSN 2017 position stand and meta-analysis data on creatine dosing, with the evidence-based protocol.
- [5 TDEE Formulas Compared Against 1,090 Lab Measurements](https://fit.thicket.sh/blog/tdee-formula-comparison): Peer-reviewed accuracy data for Mifflin-St Jeor, Harris-Benedict, WHO, Cunningham, and Katch-McArdle. Accuracy rates by BMI category and sex. Includes GLP-1/Ozempic metabolic adaptation section.
- [How to Calculate Your TDEE](https://fit.thicket.sh/blog/how-to-calculate-tdee): Complete guide to TDEE calculation using Mifflin-St Jeor and Harris-Benedict formulas with activity multipliers and practical examples.
- [BMI vs Body Fat: Which Matters More?](https://fit.thicket.sh/blog/bmi-vs-body-fat): Comparison of BMI and body fat percentage as health metrics, including limitations of BMI and when to use each.
- [Macro Calculator Guide: Protein, Carbs, and Fat Explained](https://fit.thicket.sh/blog/macro-calculator-guide): How to calculate macronutrient ratios for cutting, bulking, and maintenance with step-by-step formulas.

## Authors
- [Dr. Sarah Okafor](https://fit.thicket.sh/authors/sarah-okafor) — Fitness & Health Writer. Exercise physiologist (PhD, University of Texas) who translates peer-reviewed training and nutrition research into evidence-based protocols.
- [Jamie Reeves](https://fit.thicket.sh/authors/jamie-reeves) — Personal Finance Writer. Personal finance writer with 6+ years at NerdWallet and The Penny Hoarder. Paid off $78K in student loans on a $52K salary — writes about money the way real people experience it.
- [Marcus Chen](https://fit.thicket.sh/authors/marcus-chen) — Data Journalist. Former Bloomberg quantitative analyst with an MS in Applied Statistics from Columbia. Won't publish a claim without running the numbers himself.
- [Lena Park](https://fit.thicket.sh/authors/lena-park) — Lifestyle & Trends Writer. Former Vox senior reporter (7 years covering culture and tech). Spots patterns that connect seemingly unrelated trends — why a TikTok aesthetic is actually about economic anxiety.
- [Raj Malhotra](https://fit.thicket.sh/authors/raj-malhotra) — Tech & Crypto Analyst. Former systems architect at Stripe and Coinbase. Reads protocol whitepapers for fun. Called the 2022 crypto crash three months early from on-chain data.

## About
- Free, no sign-up required
- Science-backed formulas (Mifflin-St Jeor, Harris-Benedict, U.S. Navy method, Epley, Brzycki)
- Metric and imperial unit support
- Mobile-friendly responsive design