Fitness & nutrition tools

Free calculators for training and eating right on a budget — calories and macros, body composition, and gym-vs-home-gym cost. Every tool shows real numbers.

21 resources

Calculator BMR & TDEE Calculator (Harris-Benedict) Estimate your basal metabolic rate and total daily energy expenditure using the revised Harris-Benedict equation and your activity level. Open → Calculator Calorie Deficit Calculator Find the daily calorie deficit you need to lose a target amount of weight in a set number of weeks, based on the 3,500-calorie-per-pound rule. Open → Calculator Cycling Power-to-Weight Calculator Calculate your cycling power-to-weight ratio in watts per kilogram from your functional threshold power and bodyweight. Open → Calculator Daily Water Intake Calculator Estimate how much water to drink each day based on your bodyweight and exercise minutes, in ounces, liters, and cups. Open → Calculator Gym Cost Per Visit Calculator See what each gym visit actually costs based on your monthly fee and how often you go, plus your annual spend. Open → Calculator Heart Rate Training Zone Calculator Calculate your personalized heart rate training zones with the Karvonen heart-rate-reserve method using your age and resting heart rate. Open → Calculator Home Gym vs Membership Cost Calculator Compare the multi-year cost of a gym membership against building and maintaining a home gym, and see the break-even savings. Open → Calculator Ideal Body Weight Calculator Estimate a reference ideal body weight from your height using the Devine formula, plus the healthy weight range a normal BMI allows. Open → Calculator Marathon Training Cost Calculator Total up the real cost of training for a marathon: shoes, race fees, gear, coaching, and months of extra nutrition. Open → Calculator One-Rep Max Calculator Estimate your one-rep max from any submaximal set using the Epley and Brzycki formulas, plus your training loads at 85% and 70%. Open → Calculator Personal Trainer Cost Calculator Add up what a personal trainer really costs across a program: total spend, monthly cost, and the number of sessions you will buy. Open → Calculator Protein Intake Calculator Calculate the daily protein your muscles need in grams, the calories that protein supplies, and how much to eat per meal to hit the target. Open → Calculator Running Finish Time Calculator Turn a target running pace and race distance into a projected finish time and average speed, for 5K, 10K, half, or full marathon. Open → Calculator Steps to Calories Calculator Convert your daily step count into calories burned and miles walked, scaled to your bodyweight. Open → Calculator Supplement Cost Calculator Work out the real cost per serving of any supplement plus your monthly and annual spend based on your daily dose. Open → Calculator Swim Pace Calculator Turn your per-100-meter swim pace and total distance into a projected total swim time and average speed. Open → Calculator VO2 Max Calculator (Cooper Test) Estimate your VO2 max and MET capacity from the distance you cover in a 12-minute Cooper run test. Open → Calculator Weight Loss Timeline Calculator Find out how many weeks and months it will take to reach your goal weight given the daily calorie deficit you can maintain. Open → Guide Home Gym vs Gym Membership: The 5-Year Cost Comparison A dollars-and-cents breakdown of a home gym versus a gym membership over five years, including hidden costs, break-even math, and when each option actually wins. Open → Guide How Many Calories to Lose Weight? The Deficit Math, Explained The real math behind weight loss: how to find your maintenance calories, set a safe deficit, and estimate how long it takes to reach your goal — with a worked example and table. Open → Guide How Much Protein Do You Actually Need? A Practical Guide From the RDA minimum to the higher targets for building muscle and losing fat: how to set a daily protein number for your body weight and goal, with a worked example and table. Open →