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Why FitCalc?
FitCalc started as a simple idea: put the fitness calculators people actually search for in one place, without accounts, paywalls, or apps to download. Every number above uses established, published formulas — Mifflin–St Jeor for calories, the U.S. Navy method for body fat, the Riegel formula for pace prediction, Epley for one-rep max — rather than anything proprietary or unverified.
These tools give estimates for general planning, not medical advice. Individual factors like medical conditions, medication, genetics, and training history can all shift your real numbers away from a formula's prediction. If you're managing a health condition or training for a specific event, it's worth checking your plan with a doctor, registered dietitian, or coach who knows your full picture.
Go deeper
Full guides behind every calculator — the formulas, the science, and how to actually use your numbers.
Calculated using the Mifflin–St Jeor equation, the formula most dietitians consider the most accurate for estimating everyday calorie needs. This is an estimate for general planning, not medical advice. Your TDEE isn't fixed — it shifts as your weight, activity, and age change, so it's worth recalculating every few weeks rather than treating one number as permanent.
How many calories should I eat to lose weight?
Aim for roughly 300–500 calories below your TDEE for gradual, sustainable fat loss — more aggressive deficits tend to be harder to stick to and can cost you muscle mass.
Why does my calorie need change so often?
Body weight, training volume, sleep, and even stress all shift your metabolic rate slightly, which is why it's worth rechecking your number every 4–6 weeks rather than setting it once.
BMI is a broad screening measure and doesn't account for muscle mass, bone density, or body composition — treat it as a starting point, not a diagnosis. It was designed for population-level health studies, not for judging any one person's build — someone carrying a lot of muscle can score "overweight" despite low body fat.
Is BMI accurate for athletes?
Not reliably — muscle weighs more than fat, so muscular or highly trained people are often misclassified. The body fat % calculator gives a more useful picture for that group.
What BMI range is considered healthy?
18.5–24.9 is the standard "normal weight" range used by most health bodies, though it doesn't account for age, sex, or muscle mass.
Tip: run the Calories tab first, then bring your daily target here to see it split into grams of protein, carbs, and fat. There's no single "correct" macro split — the right ratio depends on your goal, training style, and what you can realistically stick to long-term.
Which macro split should I choose?
Balanced suits most general fitness goals, high-protein helps preserve muscle in a calorie deficit, and low-carb can suit those who feel better eating fewer carbohydrates — try one for a few weeks and adjust based on how you feel and perform.
Do I need to hit my macros exactly every day?
No — treat these numbers as a target range rather than a strict rule. Getting within 10–15g most days matters far more than hitting them to the gram.
Uses the U.S. Navy tape-measure method — measure waist at the navel, neck just below the larynx, and (for women) hips at the widest point. Less precise than DEXA or calipers, but no equipment needed. It trades some precision for convenience — it typically lands within a few percentage points of a DEXA scan, which is plenty accurate for tracking change over time.
How often should I remeasure?
Every 4–6 weeks is plenty. Body fat changes slowly, and measuring more often mostly adds noise from water retention and measurement error rather than real signal.
Why do men and women use different measurements?
Fat distribution differs by sex, so the Navy method uses separate formulas — men's is based on waist and neck, women's adds a hip measurement for a more accurate estimate.
Water intake calculator
Daily water target
2.6L
About 11 cups (250ml each)
Baseline of 35ml per kg of body weight, adjusted for exercise and climate. Includes water from food and drinks generally — needs vary by individual and medical conditions. Thirst and urine colour (pale yellow is the target) are simpler day-to-day gauges than any formula — use this number as a starting point, not a strict quota.
Can I drink too much water?
Yes, though it's rare — drinking excessive amounts in a short period can dilute sodium levels dangerously. Spread your intake across the day rather than front-loading it.
Does coffee or tea count toward my total?
Yes, in moderation — caffeinated drinks have a mild diuretic effect, but for most people they still contribute net fluid, so there's no need to only count plain water.
Race pace predictor
Predicted finish times
5K24:10
10K52:00
Half marathon1:55:30
Marathon4:00:15
Uses the Riegel formula, a standard method for predicting endurance performance across distances from one recent result. Assumes similar training and conditions for both races, so predictions get less reliable for very different distances — a fast 5K time will usually overestimate marathon pace.
Why is my marathon prediction so much slower than expected?
Endurance drops off faster than short-distance speed predicts, especially without dedicated long-run training — treat marathon predictions as optimistic rather than guaranteed.
How accurate is this for beginners?
Less accurate than for experienced runners, since pacing strategy and fuelling matter more over longer distances — use it as a rough guide, not a race-day plan.
One-rep max calculator
Estimated bench press 1RM
117kg
85% · 90kg 90% · 105kg 95% · 111kg
Estimated using the Epley formula. Each lift gets its own saved weight/reps, so switching between bench, squat, and deadlift won't overwrite your numbers. Accuracy drops for sets beyond ~12 reps — formula-based 1RMs are estimates, not guarantees, and depend on technique and fatigue as much as the numbers you enter.
Should I actually attempt my calculated 1RM?
Not without experience and a spotter — most lifters use the estimate to plan training percentages (like the 85/90/95% figures above) rather than testing a true max regularly.
Why do my bench, squat, and deadlift numbers look so different?
Different lifts recruit different muscle groups and leverages — deadlift and squat typically allow heavier loads than bench press for most lifters, which is completely normal.
We'll ask your browser for your location — nothing is stored or sent anywhere except Google's search.
Results come from Google Places. Distance shown is straight-line, not driving distance — tap Directions for a real route. A 5km radius suits most cities; widen it to 10km in less densely populated areas, or narrow to 2km if you'd rather walk or cycle there.
Why does it need my location?
Nearby gym search only works by comparing your coordinates against gym locations — without it, there'd be no way to know what's actually near you. Nothing is stored.
What if no gyms show up?
Try a larger radius, or check that location permission wasn't blocked in your browser settings — some browsers only ask once and remember a previous "block."