Tools & calculators for fitness coaches

Estimate your ideal body weight based on your height and body type.

Enter your profile and your goal. The calculator estimates your daily calories with the Mifflin-St Jeor equation, then turns them into grams of protein, carbohydrate and fat under four common splits, shown side by side.

Enter your profile and your target weight: the calculator estimates your maintenance calories, then the daily intake for four deficit intensities, the weekly loss each one implies, and how long the goal would take.

Pick an activity, enter your weight and how long the session lasted: the calculator applies the published MET value for that activity and gives you the estimated expenditure, gross and net.

Enter your weight, your goal and your training level. The calculator gives a daily protein range in grams and in grams per kilo, taken from the ISSN and ACSM position stands rather than a house rule, then spreads it across your meals.

Enter your weight, how long you are training today and the climate you train in. The calculator splits your daily water need into three lines — what your body needs at rest, the sweat you have to replace after training, and what the heat adds — then shows you how to spread it over the day.

Enter your age: the calculator estimates your HRmax with the five reference formulas, tells you which one to keep and shows the margin of error that comes with any of them.

Enter your age or your measured HRmax: the calculator gives your five training zones in beats per minute, as a percentage of HRmax and, if you know your resting heart rate, with the Karvonen method.

Enter your bodyweight, the lift and the load you handled: the calculator estimates your 1RM, places it between untrained and elite on the ExRx standards for your sex and bodyweight, then tells you exactly how much is left to the next level.

Enter your waist and hip measurements: the calculator returns your waist-to-hip ratio, places it against the WHO cut-off for your sex and explains what the result points to — and what it does not.

Enter your weight, your height and your body-fat percentage: the calculator returns your fat-free mass, your FFMI and the FFMI normalised to 1.80 m, then places the result on the reference scale for your sex.