Fitness & Weight
Free fitness calculators: TDEE, calorie deficit, macros, protein intake, one-rep max, calories burned and running pace — with formulas, worked examples and clear explanations.
📌 About Fitness & Weight
Whether you're cutting, bulking or training for a race, the numbers that drive results are calories in, calories out and how you split your macros. This category brings together the tools that turn your body stats and goals into a daily target you can actually act on — total daily energy expenditure, the deficit needed to lose a pound a week, and the grams of protein, carbs and fat to hit.
Each calculator shows the formula and a worked example in US units, so you can see exactly how the target was built. They're informational estimates, not a meal plan or training program — start here, then adjust based on how your body responds over a few weeks.
- Estimate your TDEE — total calories burned per day — from BMR and activity level
- Find the calorie deficit and timeline to reach a goal weight
- Split your calories into protein, carb and fat targets in grams
- Set a daily protein target by bodyweight and training goal
- Estimate your one-rep max from a weight-and-reps set
- Calculate calories burned by activity and your running pace per mile or kilometer
🧮 Calculators in this category
Calories & Energy
Weight Loss
Exercise & Activity
Nutrition
Strength Training
Running
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❓ Frequently asked questions
What's the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE multiplies your BMR by an activity factor (1.2 sedentary to 1.9 very active) to estimate everything you burn in a full day — the number you actually eat around to maintain, lose or gain weight.
How big should a calorie deficit be to lose weight?
About 3,500 calories equals one pound of fat, so a 500-calorie daily deficit targets roughly one pound of loss per week. Larger deficits speed things up but are harder to sustain and can cost muscle — a moderate deficit with enough protein usually works best.
How much protein do I need?
A common range for active people is 1.6–2.2 g of protein per kg of bodyweight (about 0.7–1.0 g per pound), higher on a cut to protect muscle. The macro and protein calculators turn that into a daily gram target for you.