TDEE Calculator
Estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation.
Tools
Health & fitness calculators
Practical tools to help you understand your energy needs, training zones and nutrition targets. All calculations run in your browser — nothing is stored.
BMI Calculator
Calculate your body mass index and see which healthy weight category you fall into.
Macro Calculator
Get a suggested protein, fat and carbohydrate split based on your TDEE and goal.
Heart Rate Zones
Find your training zones using the Tanaka max heart rate formula and Karvonen method.
Calorie Deficit Estimator
See your target daily calories and estimated weekly weight loss for a given deficit.
Protein Target Calculator
Work out your daily protein range in grams based on body weight, goal and activity.