Energy & Calorie Calculators

Estimate resting energy first, then a full day, then a daily target. TheBMR calculatoruses sex, weight, height, and age in the Mifflin-St Jeor equation, and shows a revised Harris-Benedict comparison. TheTDEE calculatormultiplies that resting result by an activity factor for a typical week. Thecalorie deficit calculatortakes a maintenance figure you enter, such as the TDEE result, and a change in pounds per week. It subtracts weekly pounds times 3,500, divided by 7.

For one session, thecalories burned calculatoruses bodyweight, duration, and one unmodified Compendium MET. Choices include walking, running, cycling, swimming, hiking, elliptical, and rowing, plus a walking estimate from step count. Skip adding that session when the TDEE activity factor already includes the training. For walking or running on a treadmill, the treadmill calorie calculator uses speed and incline in the ACSM walking or running equation instead of a MET value. The heart rate calorie calculator estimates session calories from your average heart rate during exercise with the Keytel equations instead.

Thebody fat calculatoruses the Navy circumference method: height, abdomen, and neck for men, or height, waist, hip, and neck for women. Weight is optional and only splits the percentage into fat mass and lean mass. The FFMI calculator takes a body fat percentage with weight and height and divides fat-free mass by height squared. TheArmy body fat calculatordivides waist by height for the waist-to-height ratio that Army Directive 2026-13 makes the Army standard. The Army height and weight calculator checks the separate enlistment tables in AR 40-501 for people applying to enlist. Thewater intake calculatoruses sex to show the Institute of Medicine adult figures for total water and for fluids.

TheVO2 max calculatortakes a Cooper 12-minute distance, a Rockport 1-mile walk (time, finishing heart rate, weight, age, and sex), or resting heart rate plus a measured or age-estimated maximum. Thetarget heart rate calculatortakes age and an intensity band, plus optional resting heart rate for heart-rate reserve or a known maximum in place of the age equation. Maximum heart rate and the heart-rate zones stay on that page. Thepace calculatorsolves pace, time, or distance from the other two, in kilometres or miles, with marathon and half-marathon distances included. The race time predictor estimates a 5K, 10K, half marathon, or marathon time from one race result with the Riegel formula. The swim pace calculator solves pace, time, or distance per 100 m or per 100 yd and adds critical swim speed from a 200 m and a 400 m swim. Thesteps to miles calculatorconverts either way from a measured step length or from height, pace, sex, and walking or running.