Free Fitness Calculators for Weight Loss, Muscle Gain & Performance
Calculate calories, macros, protein, BMI, running pace, heart rate zones and more. Science-based tools with personalised results — 100% free.
No account required · Metric & imperial units · 100% free
🔥 Popular Calculators
FFMI Calculator
Calculate your Fat-Free Mass Index to estimate muscular potential.
BMR Calculator
Find out how many calories your body burns at rest each day.
Steps to Distance Calculator
Convert your daily step count to walking distance in km or miles.
Ideal Weight Calculator
Find your healthy weight reference range based on height and BMI.
Running Calorie Calculator
Calculate calories burned during a run based on pace, duration and weight.
Body Shape Calculator
Evaluate bust, waist, high hip, and hip measurements to identify body shape.
New & Updated Calculators
Fresh tools for trending walking workouts, race pacing, treadmill training and strength programming.
Japanese Interval Walking Timer
Follow the research-based 3-minute easy, 3-minute brisk walking protocol with audio cues.
HYROX Race Time Calculator
Estimate your HYROX finish time from run pace, station splits and Roxzone transitions.
Running Split Calculator
Generate kilometer or mile pacing splits for target race times with customizable pacing models.
Treadmill Incline Calculator
Calculate equivalent flat pace, elevation gain, and effort multiplier of running on a treadmill incline.
Sinclair Calculator
Calculate your Sinclair Coefficient and relative score for Olympic lifts (Snatch and Clean & Jerk) based on current IWF standards.
Push-Pull-Legs (PPL) Generator
Create customized 3-day or 6-day Push-Pull-Legs splits optimized for strength or hypertrophy.
All Calculators
124 tools
Calorie Deficit Calculator
Set a sustainable calorie deficit for safe, steady weight loss.
Weight-Loss Timeline Calculator
Find out how many weeks it takes to reach your goal weight.
Calories Burned Calculator
Calculate calories burned during walking, running, cycling, gym and 30+ activities.
Steps to Calories Calculator
Convert your daily step count to calories burned and distance walked.
BMR Calculator
Find out how many calories your body burns at rest each day.
TDEE Calculator
Calculate your total daily calorie needs based on activity level.
Macro Calculator
Calculate your ideal protein, carbohydrate and fat targets.
Protein Calculator
Find your daily protein requirements based on your training and goals.
Water Intake Calculator
Calculate how much water you should drink each day.
One-Rep Max Calculator
Estimate your maximum lift and training percentages using the Epley formula.
Lean Body Mass Calculator
Calculate your lean body mass — everything except fat.
Running Pace Calculator
Calculate your running pace, speed and projected race finish times.
Heart Rate Zone Calculator
Find your 5 heart rate training zones for fat burn, aerobic and max effort.
BMI Calculator
Calculate your Body Mass Index and understand your weight category.
Body Fat Calculator
Estimate your body fat percentage using simple body measurements.
Navy Body Fat Calculator
Estimate body fat percentage using the U.S. Navy circumference method. Supports men, women, metric and imperial.
Ideal Weight Calculator
Find your healthy weight reference range based on height and BMI.
Waist-to-Height Ratio Calculator
Calculate a simple waist-to-height screening ratio.
FFMI Calculator
Calculate your Fat-Free Mass Index to estimate muscular potential.
Weight Gain Calculator
Plan a healthy weight gain timeline and daily calorie surplus.
Walking Calorie Calculator
Estimate calories burned walking based on speed, weight and incline.
Weighted Vest & Rucking Calorie Calculator
Estimate weighted-vest or rucking calories, extra burn and a starting load by body weight.
HYROX Race Time Calculator
Estimate your HYROX finish time from run pace, station splits and Roxzone transitions.
Barbell Plate Calculator
Calculate exactly which plates to load on each side of the barbell.
Workout Volume Calculator
Track your training volume per muscle group to optimize hypertrophy.
Steps to Distance Calculator
Convert your daily step count to walking distance in km or miles.
Creatine Dosage Calculator
Calculate your daily creatine loading and maintenance dosage targets.
Calorie Surplus Calculator
Calculate your clean bulking calorie surplus and macronutrient targets.
RPE/RIR Calculator
Calculate training intensity, estimated 1RM, and percentages using RPE.
Running Calorie Calculator
Calculate calories burned during a run based on pace, duration and weight.
Cycling Calorie Calculator
Calculate calories burned cycling based on speed, weight and duration.
VO₂ Max Calculator
Estimate your cardiovascular fitness and VO₂ Max using standard fitness tests.
Strength Score Calculator
Measure your strength standards compared to powerlifting classifications.
Carbohydrate Calculator
Calculate your daily carbohydrate requirements for performance and training.
Fat Intake Calculator
Determine your healthy daily dietary fat targets and fatty acid profiles.
Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio (WHR) and evaluate abdominal fat distribution.
Relative Fat Mass Calculator
Estimate body-fat percentage using only height and waist measurements.
Body Frame Size Calculator
Classify your skeletal frame size and adjust ideal bodyweight targets.
Body Shape Calculator
Evaluate bust, waist, high hip, and hip measurements to identify body shape.
ABSI Calculator
Calculate A Body Shape Index from waist, height and BMI.
Body Measurements Ratio Calculator
Calculate bodybuilding proportions compared to classic Golden Era aesthetics.
Maintenance Calorie Calculator
Determine daily and weekly calorie targets to maintain your current weight.
Goal Weight Date Calculator
Calculate the calendar target date to reach your goal weight based on rate of progress.
RMR Calculator
Calculate your Resting Metabolic Rate using MSJ, Katch-McArdle, and HB formulas.
NEAT Calculator
Estimate your Non-Exercise Activity Thermogenesis based on daily occupational movement.
Adaptive TDEE Tracker
Calculate your real-world metabolic rate by tracking weight and calorie logs.
Refeed Day Calculator
Calculate structured high-carbohydrate refeed targets to support thyroid and leptin levels.
Fiber Intake Calculator
Calculate your daily fiber requirements and discover high-fiber Indian foods to bridge nutritional gaps.
Protein Per Meal Calculator
Distribute your daily protein target across 3 to 6 meals for optimal muscle protein synthesis.
Caffeine Calculator
Calculate your safe daily caffeine limit, half-life clearance time, and personalized sleep cutoff.
Electrolyte Calculator
Map sodium, potassium, and fluid replacement requirements based on sweat levels and workout duration.
Pre-Workout Meal Timing Calculator
Calculate the optimal timing and macro split for your pre-workout meal or snack.
Post-Workout Nutrition Calculator
Calculate optimal recovery macros, fluid targets, and meal timing guidelines after training.
Recipe Nutrition Calculator
Enter ingredients and quantities to calculate total and per-serving nutrition for any recipe.
Indian Food Calorie Calculator
Look up calories and macros for 40+ traditional Indian foods — Roti, Dal, Paneer, Rice, and more.
Indian Meal Builder
Build complete Indian meals and instantly view combined calories, protein, carbs, and fat.
Indian Thali Calorie Calculator
Visual calorie mapping for North Indian, South Indian, Punjabi, and Gujarati regional thalis.
Roti vs Rice Calculator
Compare calories, protein, fiber, and glycemic index of roti and rice side by side.
Vegetarian Protein Builder
Build food combinations from paneer, soya, dal, and legumes to hit 80 to 150g protein daily without meat.
Indian Tiffin Planner
Generate calorie-controlled, high-protein Indian tiffin combination plans for office and school.
Warm-Up Set Calculator
Generate a science-based progressive warm-up set protocol with exact weights, reps, and rest times.
% of 1RM Calculator
Generate a full load matrix showing exact weights for every percentage of your 1RM, with training zones.
Weekly Set Volume Calculator
Analyze your weekly training volume per muscle group against MEV, MAV, and MRV evidence-based thresholds.
Progressive Overload Calculator
Project strength progression over 12 weeks using linear, double, or percentage-based overload models.
Deload Week Calculator
Calculate exact deload targets using volume, intensity, or full deload strategies with scientific rationale.
Rest Time Between Sets Calculator
Calculate the optimal rest time between sets for strength, hypertrophy, endurance, and power training.
Powerlifting Total Calculator
Calculate your combined Squat, Bench Press, and Deadlift (SBD) total, relative strength ratio, and lift distribution.
DOTS & Wilks Calculator
Calculate your DOTS, Wilks, and IPF GL relative strength scores to compare lifting totals across body weights.
Strength Standards Calculator
Compare your lifting maximums against standard fitness benchmarks (Beginner to Elite) adjusted for bodyweight.
Sinclair Calculator
Calculate your Sinclair Coefficient and relative score for Olympic lifts (Snatch and Clean & Jerk) based on current IWF standards.
Walking Pace Calculator
Calculate walking pace, speed, and stride length based on distance, time, and step count.
Japanese Interval Walking Timer
Follow the research-based 3-minute easy, 3-minute brisk walking protocol with audio cues.
Race Time Predictor
Estimate race finish times and target paces from 5K to Marathon using Riegel's formula.
Running Split Calculator
Generate kilometer or mile pacing splits for target race times with customizable pacing models.
Treadmill Pace Converter
Convert between treadmill speeds (mph, km/h) and outdoor running paces (min/km, min/mile).
Treadmill Incline Calculator
Calculate equivalent flat pace, elevation gain, and effort multiplier of running on a treadmill incline.
Running Cadence Calculator
Calculate step frequency (SPM) to optimize running form and prevent overstriding.
Run-Walk Interval Calculator
Plan training using the Galloway Run-Walk-Run method. Estimate total distance and average pacing splits.
Marathon Fuel Calculator
Calculate your marathon carbohydrate gel intake and fluid scheduling to prevent hitting the wall.
Cooper Test Calculator
Estimate your aerobic capacity (VO2 Max) using the 12-minute run test.
Rockport Walking Test Calculator
Estimate VO2 Max based on walking time and finishing heart rate after a 1-mile walking task.
Heart Rate Recovery Calculator
Evaluate cardiovascular health and vagal tone by measuring your post-exercise heart rate drop.
Maximum Heart Rate Calculator
Calculate your maximum heart rate (MHR) using scientific formulas and set target training zones.
Calories Burned by Heart Rate Calculator
Estimate calories burned during cardiovascular workouts using average heart rate and duration.
Fitness Age Calculator
Determine your biological fitness age by evaluating resting heart rate, waist measurements, and exercise habits.
Action Fitness Readiness Calculator
Score your readiness for action-inspired workouts using 5K time, chin-ups, mobility, training frequency, and recovery.
Exercise Snack Calculator
Plan short workout breaks and estimate weekly minutes, calories, and activity guideline progress.
Cycling Speed & Pace Calculator
Calculate average cycling speed and pacing splits, and estimate relative aerodynamic drag.
Swimming Pace Calculator
Calculate average swimming pace per 100 meters or yards, and track laps completed.
Workout Plan Generator
Build a customized weekly workout template based on your fitness goals, level, and equipment.
Beginner Gym Workout Generator
Generate beginner-friendly workout routines using machines and basic movements.
Home Workout Generator
Build customized bodyweight and minimal equipment home circuits for fitness or fat loss.
Push-Pull-Legs (PPL) Generator
Create customized 3-day or 6-day Push-Pull-Legs splits optimized for strength or hypertrophy.
Upper-Lower Split Generator
Build customized Upper-Lower splits for 2-day or 4-day training cycles.
Full-Body Workout Generator
Generate customized full-body workout routines optimized by duration and level.
Dumbbell-Only Workout Generator
Create customized workout plans using only dumbbells.
Bodyweight/Calisthenics Generator
Generate calisthenics plans using only your bodyweight.
Warm-Up Routine Generator
Create custom dynamic stretching warmups tailored to your lift focus.
Cooldown & Stretch Generator
Generate static stretching routines to optimize post-workout recovery.
Exercise Substitution Finder
Find biomechanical alternative exercises for injury or equipment limits.
Superset Workout Generator
Build superset programs targeting antagonist muscle combinations.
HIIT Workout Generator
Generate interval circuits and Tabata protocols.
Mobility & Flexibility Generator
Build customized mobility and stretching flows.
Weekly Workout Schedule Builder
Design a personalized weekly activity calendar based on target days.
Workout Rest Timer
Track recovery rest times between sets with countdown progress rings.
Interval Timer
Design custom work/rest protocols with audio signals.
Tabata Timer
Run classic 20s work / 10s rest high-intensity cycles.
EMOM Timer
Every Minute On the Minute workouts with automatic start cues.
AMRAP Timer
As Many Rounds As Possible countdown with built-in round counter.
Boxing Round Timer
Sparring and heavy bag intervals with boxing bell alerts.
Plank Workout Timer
Guided core plank flow with automatic position alerts.
Running Interval Timer
Walk/run conditioning program interval guides.
Box Breathing Timer
Visually guided pranayama and box breathing helper.
Stretch & Yoga Timer
Guided static stretching holds with transitions.
Workout Log Tracker
Securely track and log your workout history and training notes.
Body Weight Tracker
Log daily body weight and view progressive visual trends.
Calorie & Macro Log
Log food items, track calories consumed, and monitor daily protein goals.
Water Intake Tracker
Log hydration with visual glass levels and daily goal milestones.
Step Counter Log
Log daily step counts and analyze active weekly trends.
PR Lift Tracker
Track compound lift personal records for squat, bench, and deadlift.
Body Measurement Tracker
Track tape measurements for waist, chest, arms, and thighs.
Body Fat Tracker
Log and monitor changes in body fat percentage over time.
Habit Tracker
Track daily consistency for workouts, sleep, diet, and hydration.
Transformation Dashboard
Unified dashboard mapping your workouts, weight, hydration, and PRs.
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Metric & Imperial
Switch between kilograms/centimetres and pounds/feet at any time.
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Your data is never stored on our servers or shared with third parties.
Personalized Results
Every result is calculated using your exact measurements and activity level.
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Frequently Asked Questions
Asterisks Fit provides general fitness estimates for educational purposes only. Results are not medical diagnoses. Always consult a qualified healthcare professional before making significant changes to your diet or exercise routine. Read our medical disclaimer.