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Calculators
Free fitness calculators for calories, strength, and prep.
Explore practical calculators and planning tools across nutrition, training, and bodybuilding prep.
Nutrition & Weight Loss
Nutrition & Weight Loss
Calories, macros, body composition, hydration, cardio, and planning tools for everyday users and athletes.
Calorie Calculator
Estimate maintenance calories and view practical cutting or gaining targets with the Elevare calorie calculator.
Open calculatorMaintenance Calorie Calculator
Estimate your daily maintenance calories using the Mifflin-St Jeor formula and activity level.
Open calculatorTDEE Calculator
Estimate total daily energy expenditure with a TDEE calculator based on body size, age, sex, and activity level.
Open calculatorBMR Calculator
Estimate basal metabolic rate with the Mifflin-St Jeor formula using age, sex, height, and weight.
Open calculatorWeight Loss Calorie Calculator
Estimate realistic calorie targets for weight loss based on maintenance calories and common deficit ranges.
Open calculatorWeight Gain Calculator
Estimate weight-gain calories from maintenance and view practical surplus targets for leaner progress.
Open calculatorCalorie Deficit Calculator
Calculate your daily calorie deficit by comparing maintenance calories against your current intake.
Open calculatorCalorie Surplus Calculator
Calculate your daily calorie surplus by comparing intake calories against estimated maintenance.
Open calculatorCalorie Burn Calculator
Estimate calories burned from walking, running, lifting, cycling, swimming, and other common activities.
Open calculatorWalking Calorie Calculator
Estimate calories burned walking based on bodyweight, pace, and duration using a MET-based formula.
Open calculatorRunning Calorie Calculator
Estimate calories burned running based on bodyweight, speed, and duration using a MET-based formula.
Open calculatorStep-to-Calorie Calculator
Estimate calories burned from daily steps using bodyweight, step count, and stride-length assumptions.
Open calculatorBMI Calculator
Calculate body mass index with metric or imperial inputs and view the standard BMI category range.
Open calculatorBody Fat Calculator
Estimate body fat percentage using the U.S. Navy formula with support for inches or centimeters.
Open calculatorLean Body Mass Calculator
Estimate lean body mass from bodyweight and body fat percentage with support for pounds or kilograms.
Open calculatorWater Intake Calculator
Estimate daily water intake in ounces, liters, and cups based on bodyweight and activity time.
Open calculatorProtein Calculator
Estimate a practical daily protein target for general health, fat loss, muscle gain, or contest prep.
Open calculatorProtein Per Meal Calculator
Split your daily protein target across meals to estimate a practical protein goal for each meal.
Open calculatorMacro Calculator
Build simple macro targets from calories, bodyweight, and goal with high, moderate, or low-carb options.
Open calculatorMacro Split Calculator
Convert macro percentages into grams using calories and a custom protein, carb, and fat split.
Open calculatorBody Recomposition Calculator
Estimate calories and macros for slow fat loss with muscle retention during a body recomposition phase.
Open calculatorGoal Weight Timeline Calculator
Estimate how long it may take to reach a goal weight based on your weekly rate of loss or gain.
Open calculatorIdeal Body Weight Calculator
Estimate ideal body weight using a standard height-based formula and view the result in pounds or kilograms.
Open calculatorReverse Diet Calculator
Estimate a simple reverse-diet timeline by increasing calories gradually from current intake toward maintenance.
Open calculatorTarget Heart Rate Calculator
Estimate heart-rate training zones from age using a standard age-based maximum heart rate formula.
Open calculatorStrength Training
Strength Training
Rep max, meet planning, strength scoring, volume, pacing, and training structure tools.
Pace Calculator
Calculate pace, time, or distance for running and walking using miles or kilometers.
Open calculator1RM Calculator
Estimate your one-rep max with the Epley formula and view common training percentages.
Open calculatorRep Max Calculator
Estimate rep max strength with multiple common formulas and compare the average projected max.
Open calculatorTraining Max Calculator
Estimate a training max from your projected 1RM and default to 90 percent for programming.
Open calculatorRelative Strength Calculator
Compare your lift to bodyweight and estimate a relative strength ratio and training level.
Open calculatorDOTS Calculator
Calculate a DOTS score from bodyweight, total, and sex using standard powerlifting coefficients.
Open calculatorWilks Calculator
Calculate a Wilks score from bodyweight, total, and sex using the published coefficient formula.
Open calculatorPowerlifting Meet Attempt Calculator
Estimate conservative opener, second, and third attempts from a recent max for a powerlifting meet.
Open calculatorStrength Standards Calculator
Compare your lift to simple strength standards by sex, lift type, and bodyweight.
Open calculatorWorkout Volume Calculator
Calculate workout volume from sets, reps, weight, and exercise count to estimate total tonnage.
Open calculatorRest Time Calculator
Get recommended rest time ranges by goal and exercise type for strength, hypertrophy, endurance, or fat loss.
Open calculatorBodybuilding & Contest Prep
Bodybuilding & Contest Prep
Prep countdowns, competition timelines, and show-day planning tools for physique athletes and coaches.
Contest Prep Countdown
See how many days and weeks out you are from show day and which prep phase you are currently in.
Open calculatorCompetition Timeline Generator
Generate a simple contest prep milestone timeline based on your show date, experience level, and division.
Open calculatorShow Day Checklist Generator
Generate a contest day checklist for documents, clothing, food, pump-up gear, grooming, and travel.
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