Free Fitness and Health Calculators

Momentum’s free fitness and health calculators help you estimate calories, macros, heart‑rate zones, and recovery targets without signing up. Start with your goal: nutrition and body composition for diet planning, training and lifting for strength targets, cardio and endurance for pacing, or recovery and wellness for sleep and hydration. Each tool gives a quick estimate to guide your next step — not medical advice.

Nutrition & body compositionTraining & liftingCardio & enduranceRecovery & wellness

Nutrition and body composition

Calories, macros, and body composition estimates.

TDEE Calculator
Estimate maintenance calories (TDEE) and BMR from age, height, weight, and activity.
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Calorie Calculator
Find your daily calorie target for your goal.
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Lean Bulk Calorie Calculator
Set calories for cutting, maintenance, or lean bulking.
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Macro Calculator (From Calories)
Set protein, fat, and carbs from calories.
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Macro Calculator (Training vs Rest Days)
Macro calculator for protein grams per day, fat grams per day, and training day vs rest day carb targets.
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Protein Intake Calculator
Set daily protein targets by goal.
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Body Composition Toolkit
Compare simple body composition metrics.
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BMI Calculator
Estimate your body mass index from height and weight.
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Body Fat Calculator
Estimate body fat using tape measurements.
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Training and lifting

Strength targets and loading helpers.

1RM Calculator
Estimate your one-rep max and compare to standards.
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RPE to %1RM Calculator
Estimate 1RM and next targets from RPE or RIR.
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Plate Calculator
Find plates per side and warmup sets.
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Cardio and endurance

Pacing, zones, and endurance benchmarks.

Running Pace Calculator
Convert pace and predict race times.
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Heart Rate Calculator
Estimate max heart rate and basic zones.
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Heart Rate Zones Calculator
Generate full training zones by method and model.
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Zone 2 Heart Rate Calculator
Compare Zone 2 ranges by method.
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Recovery and wellness

Sleep, hydration, and wellness estimates.

Sleep Debt Calculator
Estimate sleep debt (sleep deficit) and get a catch-up plan.
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Water Intake Calculator
Estimate daily hydration from weight and activity.
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Water Intake Calculator (Training & Climate)
Estimate hydration needs for training and climate.
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Blood Pressure Calculator
See your category from a reading.
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Cholesterol Calculator
Classify cholesterol values into categories.
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Vitamin D Calculator
Estimate recommended daily vitamin D intake.
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Due Date Calculator
Estimate due date from your last period.
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Supporting articles

Guides and explainers to help you apply tool estimates in the real world.

How to choose the right calculator for your goal
Use a simple decision framework to pick the best tool based on timeline, metric, and training context.
4 min read
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How to use calorie and macro estimates in real life
Turn one-time calorie and macro outputs into a practical weekly adjustment loop.
5 min read
Read article →
Training zones and running pace basics
Understand effort zones, pacing anchors, and how to structure easy vs hard cardio work.
5 min read
Read article →

Questions & Answers

Quick details before you pick a tool.

Try Momentum for coaching beyond calculators.

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