Fitness nutrition calculators

Lean mass, FFMI, keto splits, and lifting-oriented protein.

Training changes what you do with calories. It does not magically rewrite the energy math.

Activity calculators use ACSM walking/running equations or 2011 Compendium METs. Strength pages use Epley/Brzycki and IPF DOTS. Use protein and calorie tools to set the actual diet.

Body Fat Calculator
Estimate body-fat percent from neck, waist, and hips — or from a standing photo when you do not have a tape.
Lean Body Mass Calculator
Estimate lean body mass as an average of Boer, James, and Hume equations.
FFMI Calculator
Calculate fat-free mass index from weight, height, and a body-fat percent.
Keto Macro Calculator
Cap carbs, set protein from body weight, and fill remaining calories with fat.
Walking Calorie Calculator
Estimate calories burned walking from time, distance, or steps — including incline.
Steps to Calories Calculator
Turn a step count into an estimated walking calorie burn from height and weight.
Running Calorie Calculator
Estimate calories burned running from time, pace, and optional incline.
Cycling Calorie Calculator
Estimate calories burned biking from time and riding intensity.
Swimming Calorie Calculator
Estimate pool calories from time and how hard you swam.
Rowing Calorie Calculator
Estimate calories burned on an erg or in a boat from time and intensity.
Jump Rope Calorie Calculator
Estimate calories burned skipping or jumping rope from time and tempo.
Stairmaster Calorie Calculator
Estimate StairMaster or stair-stepper calories from time and effort.
HIIT Calorie Calculator
Estimate calories from high-intensity interval training using Compendium-style METs.
One Rep Max Calculator
Estimate a 1RM from a submaximal set using Epley and Brzycki, then see training percentages.
Bench Press Calculator
Estimate a bench press 1RM and training loads from a recent set.
DOTS Calculator
Score a squat–bench–deadlift total against bodyweight with the IPF DOTS formula.
Bodybuilding Measurements
Log chest, shoulders, waist, arms, and legs — then see shoulder-to-waist and an optional Navy body-fat estimate.
AI Body Fat Photo Estimate
Upload a standing physique photo for a visual body-fat range — labeled as an estimate, not a scan.