Real formulas, fully verified — Mifflin-St Jeor, Karvonen, US Navy, Cooper, Epley, and more. No accounts, no apps, just accurate numbers.
Find your calorie needs and the exact macros to hit your goal.
Find your exact daily calorie needs using the Mifflin-St Jeor formula.
Incl. Keto ModeTurn your calorie target into exact grams of protein, carbs, and fat.
By GoalFind your daily protein target based on bodyweight and goal.
15 ActivitiesTreadmill, cycling, hiking, rowing, and more using standard MET values.
Pandolf EquationCalories burned carrying a loaded pack, using the US Army load-carriage formula.
By Weight & ClimateFind your daily hydration target based on weight, exercise, and climate.
Weight LossFind your exact daily calorie target for safe, sustainable weight loss with a timeline.
Nursing MomsDaily calorie needs while breastfeeding — TDEE plus the extra energy for milk production.
Calorie BalanceFind your daily calorie balance — calories consumed minus calories burned — surplus or deficit.
Thermic EffectEstimate calories burned digesting protein, carbs, and fat — the thermic effect of food.
Weight LossHow much fiber per day to lose weight — based on USDA guidelines and your calorie intake.
Go beyond the bathroom scale to see what's actually happening with your body.
The new one-site tape test — body fat % and pass/fail against AR 600-9 standards.
Navy BCA 2026The new waist-to-height ratio screen plus the official Navy body fat tables under OPNAVINST 6110.1L.
USMC 2026 WHtRThe Marine Corps 2026 waist-to-height standard (≤0.52) plus body fat limits by age.
US Navy MethodFind your body fat % with just a tape measure — no calipers needed.
Boer FormulaFind your fat-free mass using the most clinically validated formula.
Clinical StandardThe Devine formula used in clinical medicine for reference body weight.
Quick ScreeningFind your Body Mass Index, with honest context on its limitations.
Tools for runners, lifters, and anyone training with intention.
Estimate your true 1RM from any set, no risky max-out attempt needed.
Cooper TestEstimate your VO2 max from a 12-minute run test — no lab required.
Karvonen MethodFind your 5 personalized training zones for cardio and endurance work.
Riegel PredictionsFind your pace, speed, and predict finish times for other distances.
OpenPowerliftingCompare powerlifting strength across weight classes with the modern standard score.
2020 FormulaThe classic pound-for-pound powerlifting score, updated with official 2020 coefficients.
Pool & Open WaterPace per 100m or 100yd, plus predicted times from sprint tri to Ironman.
Sleep CyclesFind the best bedtime or wake-up time based on 90-minute sleep cycles.
Official scoring tables for every branch — exact charts, not approximations.
The Army Fitness Test that replaced the ACFT — all five events, official 2025 tables.
Official TablesPull-ups or push-ups, plank, and 3-mile run — scored with the exact Marine Corps tables.
Official TablesMovement to Contact, Ammo Can Lifts, and Maneuver Under Fire — the exact Marine Corps combat fitness tables.
Guide-5A Dec 2025Push-ups, forearm plank, and 1.5-mile run or 2km row — all 11 age groups.
New 2026 PFRAThe new 2-mile run, HAMR, and waist-to-height scoring effective March 2026.
Recently added tools — fully verified formulas, same standard as the rest.
Calculate your Fat-Free Mass Index — the gold standard for assessing natural muscle development.
Health MetricConvert your HbA1c percentage to estimated average blood glucose in mg/dL or mmol/L.
Military FitnessScore all 6 Army Combat Fitness Test events instantly with 2024 tables.
Activity TrackingConvert daily steps to miles, kilometres, calories burned, and weekly weight loss.
Real data and context behind the numbers — not just calculators.
Step-by-step guide: BMR, TDEE, setting your deficit, and tracking macros.
Calorie Burn • 6 Min ReadExact calories by weight, intensity comparison charts, and a built-in calculator.
Macros • 6 Min ReadHow the 70/25/5 split actually works, with real numbers compared to standard macros.
Body Composition • 6 Min ReadDEXA vs BIA vs calipers vs the Navy method — accuracy, cost, and which to use.
Body Composition • 5 Min ReadThey're not the same thing — see exactly what's included in each.
Calorie Burn • 6 Min ReadWhich burns the most calories? Real numbers compared side by side.
Strength • CheckerNorms by age and sex, a rating checker, and why grip predicts long-term health.
Army • 6 Min ReadArmy Fitness Test score ranges from passing to maxed, event by event.
Army • 6 Min ReadWhat changed when the AFT replaced the ACFT on June 1, 2025.
Military • 8 Min ReadThe new waist-to-height ratio rule and how the Navy, Marines, Army, and Air Force each apply it.
Army • 7 Min ReadThe five lanes, time standards, and how to shave seconds off your SDC.
Core • 6 Min ReadHow long you should hold a plank, with civilian and military benchmarks.
Strength • 7 Min ReadHow many push-ups you should be able to do, and what the research says.
Running • 7 Min ReadHow long it takes to run 3 miles at every fitness level.
Endurance • 8 Min ReadHow much weight, what pace, and an 8-week progression plan.
Nutrition • 6 Min ReadWhat each number means and which one to use for your goals.
TDEE • 9 Min ReadStep-by-step guide: BMR formula, activity multipliers, and fine-tuning for accuracy.
TDEE • 7 Min ReadSedentary, lightly active, moderately active — what each level really means with examples.
Nutrition • 7 Min ReadHow many calories the average person burns daily — by age, sex, weight, and activity.