Free, no-signup calculators and timers to help you train smarter, eat better and track your progress. Every tool works on your phone, switches between US and metric units, and explains exactly how it works.
Body Composition
Understand your size, shape and body fat with the measurements health professionals use.
- BMI CalculatorFind your body mass index and the healthy weight range for your height.
- Body Fat CalculatorEstimate your body fat percentage with just a tape measure.
- Lean Body Mass CalculatorEstimate how much of your weight is muscle, bone, organs and water.
- Ideal Weight CalculatorCompare four classic ideal-weight formulas with the healthy BMI range.
- Waist-to-Hip Ratio CalculatorCheck how your waist and hip measurements relate to health risk.
- Waist-to-Height Ratio CalculatorKeep your waist to less than half your height — check yours in seconds.
- Body Frame Size CalculatorFind out if you have a small, medium or large frame from your wrist size.
Nutrition & Energy
Work out how much to eat, drink and how fast you can safely reach your goal.
- BMR CalculatorCalculate the calories your body burns at complete rest.
- Calorie Calculator (TDEE)Find your daily calorie needs to maintain, lose or gain weight.
- Macro CalculatorSplit your daily calories into protein, carbs and fat for your goal.
- Protein CalculatorSee how much protein you need each day for your activity and goals.
- Water Intake CalculatorEstimate how much water to drink based on your weight, exercise and climate.
- Weight Loss Goal CalculatorSee when you could reach your goal weight and the daily deficit it takes.
- Keto CalculatorGet your keto macros: calories, fat, protein and net carbs for your goal.
- Carb Cycling CalculatorPlan high, moderate and low carb days around your training.
- Fiber Intake CalculatorSee how much fiber you need each day and the best foods to get it.
- Intermittent Fasting TimerPlan your fasting schedule and see a live countdown to your next meal.
Strength Training
Estimate your maxes, load the bar, plan your progression and see how you stack up.
- One Rep Max CalculatorEstimate your one-rep max safely from a set of several reps.
- Rep Max CalculatorSee how much you could lift for any number of reps, from 1 to 15.
- One Rep Max Percentage ChartTurn your max into a full percentage chart for programming your sets.
- Barbell Plate CalculatorFind exactly which plates to put on each side of the bar.
- Wilks & DOTS CalculatorCompare your powerlifting total with lifters of any body weight.
- Strength Standards CalculatorSee how your squat, bench, deadlift and press compare for your body weight.
- Training Volume CalculatorAdd up sets, reps and weight to track your workout volume.
- Progressive Overload PlannerBuild a week-by-week plan to keep getting stronger.
Cardio & Running
Pace, race predictions, heart rate zones, fitness level and calories for every kind of cardio.
- Running Pace CalculatorWork out your pace, speed and mile or kilometer splits.
- Race Time PredictorPredict your 5K, 10K, half marathon and marathon times from a recent race.
- Heart Rate Zone CalculatorFind your maximum heart rate and five training zones.
- VO2 Max CalculatorEstimate your aerobic fitness with the 12-minute Cooper test or your heart rate.
- Calories Burned CalculatorEstimate the calories you burn in more than 30 activities.
- Steps to Miles & Calories CalculatorConvert your daily steps into distance, calories and walking time.
- Treadmill Calorie CalculatorSee how speed and incline change the calories you burn on a treadmill.
- Swim Pace CalculatorFind your pace per 100 yards or meters and predict longer swims.
- Cycling Speed CalculatorWork out your average cycling speed and calories burned on a ride.
Timers, Breathing & Sleep
Hands-free timers for workouts, rest and meditation, plus guided breathing and a sleep cycle calculator.
- EMOM & AMRAP TimerA workout timer for EMOM, AMRAP and For Time sessions.
- Meditation TimerA calm meditation timer with bells to start, keep time and finish.
- Sleep Cycle CalculatorFind the best time to go to bed or wake up, based on 90-minute sleep cycles.
- Interval Timer (HIIT & Tabata)A big-screen HIIT and Tabata timer with sound cues and presets.
- Stopwatch & Rest TimerTime your sets and laps, and count down rest between sets.
- Breathing Exercise TimerFollow guided box breathing, 4-7-8 and coherent breathing patterns.
Workout & Yoga Generators
Get a fresh workout, yoga flow, stretch routine or warm-up in seconds, with a follow-along timer.
- Workout GeneratorBuild a complete workout for your equipment, time, goal and level.
- No-Equipment Home WorkoutA follow-along bodyweight workout you can do anywhere, in 10 to 30 minutes.
- Yoga Flow BuilderCreate a guided yoga sequence for your mood, time and level.
- Stretching Routine GeneratorGuided stretch routines for tight hips, lower back, neck, desk workers and runners.
- Warm-Up GeneratorA quick dynamic warm-up tailored to running, lifting or HIIT.
- Deck of Cards WorkoutFlip a virtual card and do the reps: a fun, random full-body challenge.
Trackers & Printables
Track challenges, habits, weight, measurements and workouts, or print a planner. Your data stays in your browser.
- Fitness Challenge TrackerFollow a 21-day yoga, plank, squat, push-up or walking challenge day by day.
- Healthy Habit TrackerCheck off daily healthy habits and watch your weekly streaks grow.
- Weight Tracker with ChartLog your weigh-ins and see your progress on a chart with a trend line.
- Body Measurements TrackerTrack waist, hips, chest, arms and more to see changes the scale misses.
- Workout LogLog your workouts and track progress toward 150 active minutes a week.
- Printable Fitness PlannersPrint free workout planners, habit trackers, meal planners and challenge calendars.
Fitness Tests & Quizzes
Test your strength, core, flexibility and heart, and find the workouts and yoga style that suit you.
- Fitness Age CalculatorFind out whether your body is fitter, or older, than your birthday says.
- Push-Up TestRate your upper-body strength and endurance for your age and sex.
- Plank TestTest your core endurance with a timed plank hold.
- Sit and Reach Flexibility TestCheck the flexibility of your hamstrings and lower back.
- Resting Heart Rate CheckSee what your resting heart rate says about your fitness.
- Fitness Personality QuizDiscover the kind of workout you’re most likely to enjoy and stick with.
- Which Yoga Style Is Right for Me?Match yourself with Hatha, Vinyasa, Power, Yin or Kundalini yoga.
