All-in-one fitness toolkit
Free Fitness Calculators, Workouts & More
72+ free tools: calculators, workout generators, reference charts, unit converters, and fitness quizzes. No sign-up required — just accurate, instant results.
Why FitCalcs is different
Most fitness calculators online are buried under invasive ads, locked behind paywalls, or based on made-up formulas with no science behind them. FitCalcs takes the opposite approach. Every calculator on this site uses a peer-reviewed formula from published research — Mifflin-St Jeor for calories, the US Navy method for body fat, Tanaka for max heart rate, Epley and Brzycki for one-rep max, Institute of Medicine guidelines for pregnancy, and many more — and we document each source openly so you can verify the math yourself.
The site is built and edited by Albert Mateos, a developer who reviews fitness research as a personal interest. We are not licensed medical professionals, which is why every page links to its sources and points users to qualified clinicians for individualized advice. Calculations happen entirely in your browser — we never store, share, or sell your health data.
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📐 Body Composition
View all →BMI Calculator
Check if your weight is healthy for your height
Body Fat Calculator
Estimate your body fat % with the Navy method
Ideal Weight Calculator
Find your ideal weight range by height
Lean Body Mass Calculator
Calculate your fat-free body mass
Waist to Hip Ratio Calculator
Assess your health risk from body shape
Army Body Fat Calculator
Body fat % using US Army standards
🍎 Nutrition
View all →Calorie Calculator (TDEE)
Find your daily calorie needs for any goal
Macro Calculator
Get your ideal protein, carb & fat split
Protein Calculator
Find how much protein you need daily
Water Intake Calculator
How much water you should drink daily
Keto Macro Calculator
Macros optimized for the ketogenic diet
Intermittent Fasting Calculator
Plan your fasting and eating windows
🎯 Weight Goals
View all →Calorie Deficit Calculator
How many calories to eat to lose weight
Body Recomposition Calculator
Build muscle and lose fat simultaneously
Bulking Calorie Calculator
Calories & macros for gaining muscle mass
Cutting Calorie Calculator
Calories & macros for losing fat, keeping muscle
Muscle Gain Calorie Calculator
Calories needed to maximize muscle growth
🏋️ Strength & Lifting
View all →🏃 Cardio & Activity
View all →Walking Calorie Calculator
Calories burned from walking any distance
Heart Rate Zone Calculator
Find your 5 training heart rate zones
Zone 2 Heart Rate Calculator
Find your optimal Zone 2 training range
Rucking Calorie Calculator
Calories burned walking with a weighted pack
Running Pace Calculator
Calculate pace, splits & race predictions
Steps to Calories Calculator
Convert your daily steps to calories burned
Cycling Calorie Calculator
Calories burned from any type of cycling
Swimming Calorie Calculator
Calories burned by swimming stroke & duration
Rowing Calorie Calculator
Calories burned from rowing at any intensity
Hiking Calorie Calculator
Calories burned hiking with elevation & pack weight
💚 Health & Wellness
View all →BMR Calculator
How many calories you burn at rest
Sleep Calculator
Find the best time to sleep or wake up
VO2 Max Estimator
Estimate your cardiovascular fitness level
Biological Age Calculator
How old is your body really?
Grip Strength Percentile
See how your grip compares to your age group
Max Heart Rate Calculator
Find your maximum heart rate by age
Metabolic Age Calculator
Is your metabolism younger or older than you?
🤰 Pregnancy
View all →💊 Supplements & Substances
View all →🔄 Unit Converters
📊 Charts & Reference Tables
BMI Chart by Age & Sex
BMI ranges by age and sex with WHO classifications.
Body Fat Percentage Chart
Healthy body fat percentage ranges for men and women.
Bench Press Standards Chart
Bench press strength standards by body weight and level.
Deadlift Standards Chart
Deadlift strength standards by body weight and level.
Squat Standards Chart
Squat strength standards by body weight and level.
Heart Rate Zones by Age Chart
Target heart rate training zones by age in BPM.
Ideal Weight by Height Chart
Recommended weight ranges by height for men and women.
Protein Intake Chart by Weight
Daily protein recommendations by weight and goal.
Daily Calorie Needs by Age & Activity
Estimated daily calorie needs by age and activity level.
Macros Ratio Cheat Sheet
Macro splits for weight loss, muscle gain, and more.
Grip Strength by Age Chart
Average grip strength by age and sex in kg.
VO2 Max by Age Chart
VO2 Max fitness classifications by age and sex.
🏋️ Workout Generators
Push Pull Legs Generator
Build a custom push/pull/legs split for your fitness level.
Full Body Workout Generator
Generate a complete full body routine hitting all muscle groups.
Upper Lower Split Generator
Create a balanced upper/lower body training split.
Dumbbell Only Workout
Get a full workout plan using only dumbbells.
Home Workout (No Equipment)
Create a bodyweight workout — no equipment needed.
Calisthenics Routine
Build a progressive bodyweight calisthenics program.
5x5 StrongLifts Planner
Plan your 5x5 StrongLifts strength program.
Beginner Gym Plan
Get a beginner-friendly gym routine to start training.
🧩 Fitness Quizzes
What's Your Fitness Level?
Discover your current fitness level with a quick assessment
What's Your Body Type?
Find out if you're an ectomorph, mesomorph, or endomorph
How Healthy Are You?
Rate your overall health with a quick lifestyle quiz
What Diet Is Best for You?
Find the ideal eating plan for your goals and lifestyle
Training Age Assessment
Assess your training experience and exercise maturity