Fitness calculators

Free, instant and private: everything is worked out in your browser.

• BMIWork out your body mass index and healthy weight range, with the WHO Asia-Pacific cut-offs that suit Indians.
• Calories (TDEE)Find your BMR and daily maintenance calories with the Mifflin-St Jeor equation, plus targets for fat loss and lean gain.
• MacrosGet daily calories, protein, fat, carbs and fibre for your goal, from your body, activity and pace.
• ProteinHow much protein you need a day to build or keep muscle, and how to spread it over your meals.
• Body fatEstimate body fat percentage, lean mass and fat-free mass index from a tape measure.
• One-rep maxEstimate your one-rep max from any set, counting reps left in reserve, with loads for every rep range.
• Heart-rate zonesFind your five training heart-rate zones from your age and, optionally, your resting heart rate.
• WaterHow much water to drink a day for your weight and exercise.
• Calories burnedEstimate calories burned walking, running, cycling, playing sport or lifting, from your weight and time.