Fitness Coach

TDEE calculator uses Mifflin-St Jeor and Katch-McArdle formulas to find daily calorie needs for weight loss, maintenance, or muscle gain.

Macro calculator estimates daily protein, carbs, and fat from body stats, activity level, and fitness goals. Supports balanced, keto, and high-protein diets.

Maintenance calorie calculator estimates daily TDEE using validated BMR formulas. Includes calorie targets for weight loss, maintenance, and muscle gain.

Harris-Benedict BMR calculator computes your basal metabolic rate and daily calorie needs by gender, weight, height, age, and activity level.

RMR calculator estimates resting metabolic rate using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle. Find daily calorie needs at rest and with activity.

Protein calculator estimates daily protein intake by body weight, activity level, fitness goal, and age. Built for athletes, dieters, and older adults.

Fat intake calculator uses Mifflin-St Jeor BMR and activity level to compute daily fat grams by health goal. Free personalized nutrition planning tool.

FFMI calculator measures fat-free mass index from weight, height, and body fat percentage. Track muscle mass for athletes, bodybuilders, fitness enthusiasts.

RFM calculator estimates relative fat mass from height and waist circumference without a scale. More accurate than BMI for body composition assessment.

Ideal weight calculator compares Devine, Robinson, Miller, Hamwi, and BMI-based reference weights with a simple frame-size adjustment.

Weight loss percentage calculator shows how much body weight you have lost as a percentage, plus BMI change and weekly rate from start to current weight.

Weight gain calculator uses the Mifflin-St Jeor equation to estimate daily calorie surplus, macros, and weeks to target for healthy weight gain.

IIFYM calculator converts calories and macro percentages into grams of protein, carbs, and fat, with an optional body-weight protein comparison.

Total body water calculator uses the Watson formula to estimate TBW in liters and percentage from age, gender, height, and weight for hydration assessment.