Free Fitness and Nutrition Tools

Fitness calculators
you can actually trust.

Accurate, free tools to track calories, macros, and body metrics. No ads, no fluff — just results, in seconds.

Try the Rucking Calculator → Browse all 15 tools

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Instant Results · No Login · Sources Cited

Fitness Tools

Tools to measure the work — down to the calorie.

11 entries

Pandolf equation 01 / Featured

Rucking Calorie Calculator

Calculate exact calories burned rucking based on weight, pack load, distance and pace.

Fitness Free

↗ Mifflin-St Jeor 02

TDEE Calculator

Find your daily calorie burn plus maintenance, cutting and bulking targets.

Calories Free

↗ Epley · Brzycki · Lander 03

One-Rep Max Calculator

Estimate your true 1RM from any set with the Epley, Brzycki and Lander formulas.

Strength Free

↗ U.S. Navy method 04

Body Fat Calculator

Estimate body fat percentage, fat mass and lean mass with the U.S. Navy method.

Body Comp Free

↗ Body-weight method 05

Water Intake Calculator

Get your personalized daily water target based on weight, exercise and climate.

Hydration Free

↗ WHO categories 06

BMI Calculator

Calculate your Body Mass Index in metric or imperial units. Shows your WHO category, healthy weight range, and BMI Prime ratio.

BMI Body Comp Free

↗ WHO category table 07

BMI Chart by Height & Weight

Reference chart showing the healthy, overweight and obese weight range for every height — in pounds and kilograms, with a highlight-your-row tool.

BMI Reference Free

↗ 5 clinical formulas 08

Ideal Weight Calculator

See your ideal body weight from five clinical formulas — Devine, Hamwi, Robinson, Miller and Broca — with a consensus range and your Ponderal Index.

Ideal Weight Body Comp Free

↗ Thomas et al. (2013) 09

Body Roundness Index

A research-backed alternative to BMI using your waist and height. Captures central body fat — the kind tied to health risk — that BMI misses entirely.

Body Comp Waist Free

↗ Jackson-Pollock · Siri 10

Siri Body Fat Calculator

Estimate body fat percentage from skinfold calipers using the Jackson-Pollock and Siri equations — or convert a body density value directly.

Body Comp Skinfold Free

↗ BMI formula, inverted 11

Reverse BMI Calculator

Enter your target BMI and height to find your ideal goal weight instantly.

BMI Free

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Restaurant Nutrition Tools (US)

Restaurant menus, decoded in real time.

04 entries

Published menu data 12

Chipotle Calorie Calculator

Build your Chipotle order and see exact calories, protein, carbs and fat in real time.

Chipotle Macros

↗ Official 2026 data 13

Dunkin Calorie Calculator

Track calories in your Dunkin order — drinks, food, and customizations included.

Dunkin Calories

↗ Official 2026 data 14

Qdoba Calorie Calculator

Calculate calories and macros for any Qdoba meal — burrito, bowl, tacos and more.

Qdoba Calories

↗ Official 2026 data 15

Cava Calorie Calculator

Build your Cava bowl ingredient by ingredient and track your full nutrition breakdown.

Cava Calories

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Our Promise

Built for athletes, not advertisers.

No. 01

Honest math

Every formula is sourced from peer-reviewed sports science — no shortcuts, no estimates dressed up as facts.

No. 02

Zero friction

No login, no email gate, no upsell. Open a tab, get your answer, close the tab. The way the web should work.

No. 03

Sources in plain sight

Every result names the formula or nutrition data behind it, so you can check the math yourself. Spot an error and we fix it.

From the Blog

Latest from the blog.

All posts →

May 16, 2026

Rucking vs Walking Calories Burned: Real Data

How many calories does rucking burn vs walking? See real calorie data by weight and pack load, calculated with the Pandolf…

Read →

April 22, 2026

Lowest Calorie Cava Bowl You Can Build (Under 400 Cal)

Build a Cava bowl under 400 calories without losing flavor or protein. Exact ingredient combos, calorie math, and th…