Nutrition & fitness calculators

Explore our collection of interactive calculators designed to help you make informed decisions about your nutrition and fitness journey. Whether you're tracking calories, planning meals, or setting fitness goals, our calculators provide personalized insights to support your health and wellness goals.

Strength

Maxes, loads, volume, intensity

One rep max

Calculate your estimated one rep max for any lift based on reps performed.

RPE to %1RM

Convert Rate of Perceived Exertion and reps to estimated percentage of 1RM.

Wilks / GL points

Compare strength performance across bodyweights with Wilks, DOTS, and GL formulas.

Training volume

Track total training volume: sets x reps x load for workout analysis.

Rest timer

Calculate optimal rest periods between sets for your training goals.

Endurance

Pace, HR zones, race projections

Pace calculator

Calculate running pace, time, or distance for your training and races.

VO2 max estimate

Estimate your maximum oxygen uptake for cardiovascular fitness assessment.

Nutrition

Energy, macro, protein, hydration

Calorie calculator

Calculate your daily calorie needs based on your goals and activity level.

TDEE calculator

Find your Total Daily Energy Expenditure based on activity level.

Macro calculator

Get personalized macronutrient ratios for protein, carbs, and fats.

Meal distribution

Distribute your daily macros across multiple meals throughout the day.

Protein intake

Determine your optimal daily protein intake based on goals and body weight.

Body metrics

Composition, indices, targets

BMR calculator

Calculate your Basal Metabolic Rate - the calories you burn at rest.

BMI calculator

Calculate your Body Mass Index to understand weight relative to height.

Body fat calculator

Estimate your body fat percentage using various measurement methods.

Health & recovery

Readiness, sleep, session load

Heart rate zones

Determine your optimal heart rate zones for different training intensities.

Water intake

Calculate your recommended daily water intake based on weight and activity.

Waist-to-hip ratio

Assess health risks by calculating your waist-to-hip ratio.

Planning & tools

Programs, deloads, weekly volume

Progressive overload planner

Plan weekly weight and rep progressions to reach your strength goals.

Learn more

Sportwise offers 30+ free sports and fitness calculators: calories, BMR, TDEE, body fat, protein, water, strength (1RM, Wilks), endurance (pace, VO2 max, VDOT), and body metrics calculators.

Enter your personal data — height, weight, age, or training metrics — into any calculator and receive instant results with recommendations. All calculations happen in real time.

Yes, all sports and fitness calculators are completely free. Create an account to save your calculation history and track your progress over time.