Free fitness calculators
Simple, private tools to understand your body and plan your next step. No sign-up, and your numbers stay on your device.
- Free
- No sign-up
- Stays on your device
Calorie calculator
Find your maintenance calories, then see targets to lose or gain weight, your macros, protein and water, two calorie-cycling schedules and a timeline to your goal.
Open the calorie calculator
Macro calculator
Protein, carbs and fat in grams, split across your meals.
OpenBMI calculator
Body mass index, your category and a healthy range.
OpenBody fat calculator
Body-fat % from a tape measure, with lean and fat mass.
OpenIdeal weight calculator
Four classic formulas next to the healthy BMI range.
OpenProtein calculator
How much protein you need a day, and per meal.
OpenWater intake calculator
Daily water for your body, workouts and the heat.
OpenOne-rep max calculator
Your estimated 1RM and a weight chart for every goal.
OpenHeart rate zone calculator
Max heart rate and your five training zones.
OpenGood to know: These are estimates for general wellness, not medical advice. They’re made for healthy adults: if you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first.
Good questions, honest answers.
Are these calculators really free?
Yes. They’re free to use as often as you like, with no sign-up.
Do you save my information?
No. Your numbers stay in your own browser so the forms can remember them next time. Nothing is sent anywhere unless you choose to share a link or, as a signed-in client, send your numbers to Josh.
How accurate are the results?
They use well-known, published formulas and give good starting estimates for healthy adults. Everyone is different, so treat them as a starting point and adjust based on how your body responds.
Who are these calculators for?
Healthy adults. If you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first.
Can Josh help me use my results?
Yes. Josh Nair is a personal trainer and transformation coach in the Palm Beach area and online. He builds training and habit plans around your life. Book a session to get started.
Want this done for you?
Numbers are a great start. Josh turns them into a plan you can keep, with training and habits built around your life, in the Palm Beach area or online.