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.

Steps & walking calories

Convert step counts or miles walked into kcal with ACSM walking math — sized to your height and weight, not a gym poster.

Steps to Calories Calculator
Convert your step count to estimated walking calories using height-based stride, weight, and pace.
Walking Calorie Calculator
Estimate calories burned walking by miles, minutes, or steps — with pace and incline.

How many calories in 10,000 steps?

Body Fat Calculator
Estimate body-fat percent with the Navy Hodgdon-Beckett tape method from neck, waist, and hips—or use the photo tab when you do not have a tape measure.
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
Free keto macro calculator: Mifflin-St Jeor TDEE sets calories, protein from g/kg (ISSN band), carbs capped in grams, fat fills the rest.
Walking Calorie Calculator
Estimate calories burned walking by miles, minutes, or steps — with pace and incline.
Steps to Calories Calculator
Convert your step count to estimated walking calories using height-based stride, weight, and pace.
Running Calorie Calculator
Free running calorie calculator from weight, minutes, pace, and treadmill incline using the ACSM running VO₂ equation.
Cycling Calorie Calculator
Free cycling calorie calculator from body weight, ride time, and pace using 2011 Compendium MET values.
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 Calculator
Estimate calories burned jumping or skipping rope from body weight, minutes, and tempo.
Stairmaster Calorie Calculator
Estimate StairMaster or stair-stepper calories from time and effort.
HIIT Calorie Calculator
Estimate calories burned during HIIT from your weight, session length, and interval intensity using Compendium 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.