Lift and Measure
Simple fitness calculators, no sign-up needed.
Ten free tools for training and body composition math. Pick one below. Every tool runs right on this page, gives you a plain explanation of the formula it uses, and needs no account or download.
Body and Composition
Body Fat Calculator
Estimate body fat percentage from neck, waist, and hip measurements using the US Navy method.
Lean Body Mass Calculator
Estimate lean body mass and fat mass from your weight and height using the Boer formula.
Macro Calculator
Get a daily protein, fat, and carb target based on your calorie goal and body weight.
TDEE and BMR Calculator
Find your basal metabolic rate and total daily energy expenditure based on activity level.
Calories Burned Calculator
Estimate calories burned during an activity using standard MET values, weight, and duration.
Performance and Training
1RM Calculator
Estimate your one-rep max from a weight and rep count using the Epley and Brzycki formulas.
Plate Loading Calculator
Work out exactly which plates to load on each side of the bar to hit a target weight.
Running Pace Calculator
Calculate finish time, required pace, or average speed for any distance or race.
Heart Rate Zone Calculator
Find your training heart rate zones from age and, optionally, resting heart rate.
Wilks Score Calculator
Calculate your Wilks score to compare powerlifting strength across body weights.