Body
BMI Calculator
Calculate your Body Mass Index to assess if your weight is healthy for your height using the standard BMI formula.
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Precision tools trusted by personal trainers, athletes, and fitness enthusiasts. Calculate BMI, macros, one-rep max, TDEE, and 40+ more metrics—all 100% free.
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Body Composition Calculators
Understand your body metrics including BMI, body fat percentage, and lean mass
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Body Fat Percentage Calculator
Estimate your body fat percentage using multiple measurement methods including skinfold, circumference, and visual estimation.
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Lean Body Mass Calculator
Calculate your lean body mass (fat-free mass) to understand your muscle, bone, and organ weight composition.
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Ideal Body Weight Calculator
Determine your ideal weight range based on height, frame size, age, and gender using multiple formulas.
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Waist to Hip Ratio Calculator
Calculate your waist-to-hip ratio to assess body fat distribution and associated health risks.
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Body Frame Size Calculator
Determine your body frame size (small, medium, large) based on wrist and elbow measurements.
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Navy Body Fat Calculator
Calculate body fat percentage using the U.S. Navy circumference method with neck, waist, and hip measurements.
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Army Body Fat Calculator
Estimate body composition using the U.S. Army body fat measurement standards and tape test method.
Use CalculatorNutrition & Diet Calculators
Calculate calories, macros, and optimize your nutrition for any fitness goal
Nutrition
TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand how many calories you burn daily based on activity level.
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Nutrition
BMR Calculator
Calculate your Basal Metabolic Rate—the calories your body needs at complete rest for basic life functions.
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Macro Calculator
Calculate optimal protein, carbohydrate, and fat ratios based on your fitness goals and body composition.
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Nutrition
Protein Calculator
Determine your daily protein requirements based on weight, activity level, and muscle-building goals.
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Calorie Deficit Calculator
Calculate the optimal calorie deficit for safe, sustainable weight loss while preserving muscle mass.
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Calorie Surplus Calculator
Determine the ideal calorie surplus for lean muscle gain without excessive fat accumulation.
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Water Intake Calculator
Calculate your daily hydration needs based on body weight, activity level, and climate conditions.
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Meal Timing Calculator
Optimize your nutrient timing for pre-workout, post-workout, and daily meal scheduling.
Use CalculatorStrength Training Calculators
Maximize your lifts with rep max calculators and training programming tools
Strength
One Rep Max Calculator
Calculate your estimated one-rep maximum for any lift using weight and reps performed.
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Bench Press Max Calculator
Estimate your bench press one-rep max and get percentage-based training recommendations.
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Squat Max Calculator
Calculate your squat one-rep maximum and optimal training loads for strength progression.
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Deadlift Max Calculator
Determine your deadlift one-rep max using submaximal testing for safe strength assessment.
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Wilks Score Calculator
Calculate your Wilks coefficient to compare powerlifting performance across weight classes.
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Rep Max Percentage Calculator
Convert between rep ranges and percentages of your one-rep max for programming.
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Workout Volume Calculator
Calculate total training volume (sets × reps × weight) to track progressive overload.
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Rest Period Calculator
Determine optimal rest intervals between sets based on training goals and intensity.
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Periodization Calculator
Plan training cycles with volume, intensity, and deload week recommendations.
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RPE Calculator
Use Rate of Perceived Exertion to autoregulate training intensity based on daily readiness.
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Training Max Calculator
Calculate your training max (typically 85-90% of 1RM) for percentage-based programming.
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Kettlebell Swing Calculator
Determine optimal kettlebell weight and swing volume for conditioning and power development.
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Track cardiovascular fitness, pace, and endurance training metrics
Cardio
VO2 Max Calculator
Estimate your maximum oxygen uptake capacity—the gold standard measure of cardiovascular fitness.
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Heart Rate Zones Calculator
Calculate your training heart rate zones for fat burning, aerobic, and anaerobic training.
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Running Pace Calculator
Calculate running pace, splits, and finish times for various race distances from 5K to marathon.
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Marathon Time Calculator
Predict your marathon finish time based on shorter race performances and training data.
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Swimming Pace Calculator
Calculate swimming pace per 100m/yard and predict times for various pool distances.
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Cycling Power Calculator
Estimate cycling power output and FTP for training zone calculation and race pacing.
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Rowing Calculator
Calculate rowing split times, watts, and pace for ergometer and on-water training.
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Military fitness tests, athletic performance, and specialized assessments
Specialized
ACFT Calculator
Calculate your Army Combat Fitness Test score across all six events with MOS-specific standards.
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Jump Height Calculator
Measure vertical jump performance and calculate power output for athletic assessment.
Use CalculatorThe Complete Guide to Fitness Calculators
Understanding your body's metrics is the foundation of any successful fitness journey. Whether you're trying to lose weight, build muscle, improve athletic performance, or simply maintain optimal health, having accurate data about your body composition, nutritional needs, and training capacity is essential.
Why Fitness Calculators Matter
Generic fitness advice rarely works because every body is different. A 6-foot-2 athlete with 15% body fat has vastly different caloric needs than a 5-foot-4 office worker at 30% body fat. Our fitness calculators eliminate guesswork by providing personalized recommendations based on your unique metrics.
Body Composition Calculators help you understand what you're made of. Your BMI gives a quick snapshot of weight-to-height ratio, but body fat percentage and lean body mass tell the real story. Our calculators use validated formulas like the Navy method and Jackson-Pollock equations to estimate these crucial metrics.
Nutrition Calculators take the confusion out of eating for your goals. Your TDEE (Total Daily Energy Expenditure) is the starting point—once you know how many calories you burn, you can adjust intake for fat loss or muscle gain. Our macro calculator then breaks this into optimal protein, carbohydrate, and fat targets.
Strength Training Calculators optimize your programming. Knowing your one-rep max allows you to train at precise percentages for strength, hypertrophy, or power. The Wilks Score helps competitive lifters compare performance across weight classes.
Cardio & Endurance Calculators improve cardiovascular training efficiency. Training in the right heart rate zone—whether for fat oxidation, aerobic development, or anaerobic threshold—requires knowing your personal zones based on max heart rate and VO2 max.
How to Get the Most Accurate Results
- Take measurements in the morning before eating, after using the bathroom, for most consistent body composition readings.
- Use a flexible tape measure for circumference measurements, keeping the tape parallel to the floor.
- Be honest about activity level when calculating TDEE—overestimating activity is the most common error.
- Recalculate every 4-6 weeks as your body changes from training and nutrition adjustments.
- Use multiple calculators together for a complete picture—BMI alone doesn't tell the whole story.
Understanding Your Results
Numbers are meaningless without context. Our calculators include reference ranges based on age, sex, and fitness level. A "good" VO2 max for a 50-year-old is different from a 25-year-old athlete. Similarly, optimal macro ratios vary based on training style—endurance athletes need more carbs than powerlifters.
Remember that calculators provide estimates based on population averages. Individual variation exists, so use these tools as starting points and adjust based on real-world results. Track your progress, reassess regularly, and refine your approach over time.
Frequently Asked Questions
Expert answers to common fitness calculation questions
DEXA scans are the gold standard for body fat measurement, but for home use, the Navy Body Fat Calculator using circumference measurements provides reasonable accuracy. Our calculator uses the U.S. Navy formula, which has been validated in clinical studies to be within 3-4% of hydrostatic weighing results for most individuals.
Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. Use our TDEE Calculator to get your maintenance calories, then subtract 300-500 calories for sustainable weight loss. A deficit larger than 500 calories may lead to muscle loss and metabolic adaptation.
One-rep max standards vary by exercise and body weight. For bench press, beginners typically achieve 0.5-0.75x body weight. Use our 1RM Calculator with submaximal weights (5-10 reps) to safely estimate your max without the injury risk of actual max attempts. The Epley formula we use is accurate within 5% for most lifters.
For lean muscle gain, eat 200-300 calories above your TDEE (maintenance calories). Our Calorie Surplus Calculator helps you find this target while minimizing fat gain. Aim for 0.25-0.5 lbs of weight gain per week, with protein intake of 0.7-1g per pound of body weight.
While Zone 2 (60-70% max heart rate) burns the highest percentage of fat as fuel, total calorie burn matters more for fat loss. Our Heart Rate Zones Calculator shows all five zones. For optimal results, combine Zone 2 training with higher-intensity intervals for maximum calorie expenditure.
BMI calculations are mathematically precise (weight in kg ÷ height in m²), but BMI itself has limitations. It doesn't distinguish between muscle and fat mass, making it less accurate for athletes. Use our BMI Calculator alongside body fat percentage and waist-to-hip ratio for a complete picture of body composition.
The Wilks Score is a coefficient used in powerlifting to compare lifters across different weight classes. It adjusts your total (squat + bench + deadlift) relative to body weight. Our Wilks Calculator helps competitive lifters see how they stack up. A score above 300 is considered intermediate, while 400+ is advanced.
Macro ratios depend on your goal: For fat loss, try 40% protein, 30% carbs, 30% fat. For muscle gain, use 30% protein, 45% carbs, 25% fat. For maintenance, 30% protein, 40% carbs, 30% fat works well. Our Macro Calculator customizes these ratios based on your specific metrics and activity level.
Explore all free calculators on Clickzy to make smarter, data-driven fitness decisions.
On our Body Composition Calculators page, the Jackson-Pollock Body Density Calculator helps provide a more accurate picture of your fitness by estimating body fat percentage from skinfold measurements.
Unlike BMI alone, this method focuses on body composition, supporting more informed decisions about fat loss, muscle gain, and overall health tracking.
