Free tool
TDEE Calculator
Estimate maintenance calories and a practical target for fat loss, maintenance, or muscle gain.
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Useful calculators before you build the plan
Estimate calories, protein, and strength numbers, then use those targets to plan and track training inside MyFitnessGoals.
Free tool
Protein Calculator
Estimate a daily protein range based on body weight and training goal.
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One Rep Max Calculator
Estimate your one-rep max from a recent working set.
Open calculatorStart with estimates, then adjust
Fitness calculators are useful when they turn vague goals into first targets. TDEE, protein, and one-rep max estimates should be checked against body-weight trends, recovery, and logged training instead of treated as fixed numbers.
Use calculators with training history
The best next step after any calculation is consistent tracking. MyFitnessGoals keeps your routine, completed workouts, and progress context together so you can see whether a calorie target, protein range, or strength estimate is actually supporting the plan.