14 Tools · 100% Free · No sign-up

Your Free
Fitness Toolkit

Body metrics, nutrition, training calculators and progress tracking — everything you need, all in one place.

Open toolkit How it works

Three steps to your plan

1

Pick a tool

Choose from body metrics, nutrition, training, or tracking tools in the sidebar.

2

Enter your stats

Height, weight, age — input takes under 30 seconds. Metric or imperial.

3

Get your numbers

Instant, science-backed results you can actually use.

Body Mass Index (BMI)

A quick measure of body weight relative to height.

Free fitness tools you can actually trust

FitCalc brings together the calculators and evidence-based guides you'd otherwise hunt across a dozen sites — fast, free, and with no account required. Here's what's inside and how it works.

📐 Body metrics

BMI, body-fat percentage and ideal-weight ranges give you an honest baseline. Use them to set a realistic starting point — not as a verdict, since none of these capture muscle mass or body composition on their own.

🔥 Nutrition

BMR, TDEE, calories & macros, protein needs and water intake turn your goal into daily numbers. Whether you're cutting, maintaining or bulking, you'll know roughly how much to eat and where your protein should land.

💪 Training

One-rep-max estimates, a plate-loading calculator, heart-rate training zones and a running pace tool help you program your sessions with real targets instead of guesswork.

📈 Tracking & planning

Log your weight over time, generate a workout split for your schedule, and use the supplement finder to cut through marketing. Your tracked data stays in your browser — we never see it.

How our numbers are calculated

We use established, peer-reviewed formulas rather than black-box estimates, so you can verify the maths:

Calories & BMR

The Mifflin–St Jeor equation is our default for resting metabolic rate — the most accurate general-population formula in the research. When you know your body-fat percentage, we offer the Katch–McArdle formula, which is based on lean mass.

TDEE & goals

Your total daily energy expenditure scales BMR by a standard activity multiplier (1.2 sedentary up to ~1.9 very active). Cut, maintain and bulk targets are then derived from sensible weekly deficits and surpluses.

Strength & heart rate

One-rep max uses the Epley and Brzycki formulas. Heart-rate zones use the Karvonen (heart-rate reserve) method, which accounts for resting heart rate and is more individualised than a flat percentage of max HR.

Protein & macros

Protein ranges reflect current sports-nutrition consensus — roughly 1.6–2.2 g/kg of bodyweight for active people — with macros split to hit your calorie target while keeping protein high enough to preserve muscle.

Frequently asked questions

Is FitCalc really free?

Yes — every calculator and guide is completely free, with no sign-up or paywall. The site is funded by advertising and by affiliate commissions on some recommended products, which lets us keep the tools open to everyone.

How accurate are the calculators?

They use validated, widely-cited formulas, but they produce population-level estimates, not exact measurements. Two people with identical stats can have different real-world numbers because of genetics, training history and body composition. Treat the outputs as informed starting points and adjust based on your own results over a few weeks.

Do you store the data I enter?

No. The values you type are processed in your browser to compute results — they're never sent to us. Tools like the progress tracker save data in your browser's local storage on your own device, and you can clear it anytime. See our Privacy Policy for details.

Is this medical or professional advice?

No. FitCalc is for general education and information only and is not a substitute for advice from a qualified doctor, dietitian or trainer. Always consult a professional before making significant changes to your diet, training or supplementation — especially if you have a health condition.

Should I use metric or imperial units?

Whichever you prefer — most tools have a metric/imperial toggle and convert automatically, so you'll get the same result either way.

How do you choose the products in your guides?

Rankings are based on ingredient quality, transparency, third-party testing and value — never on commission rates. Some product links are affiliate links; see our disclosure for how that works.

Health disclaimer: The information and calculator results on FitCalc are provided for educational purposes only and do not constitute medical advice, diagnosis or treatment. Always seek the guidance of a qualified healthcare professional before starting any diet, exercise or supplementation program.

Evidence-based supplement guides

Deep, research-backed breakdowns of the supplements people ask about most — what works, the right dose, and how to choose a quality product.

💪 Creatine

The most-researched supplement in sports science — dosing, loading, safety, and the best monohydrate brands.

🥛 Whey Protein

Concentrate vs isolate, how much per meal, spotting low-quality powders, and our top picks.

⚡ Pre-Workout

The ingredients that actually work, effective doses, stim vs stim-free, and dosing for sleep.

💊 Magnesium

Why athletes run low, the best-absorbed forms, and how it supports sleep and recovery.