Athlete gripping a loaded barbell before a deadlift

FormFit · free fitness calculators & training guides

Train smarter with FormFit.
Know your numbers.

Train smarter with free gym and fitness calculators for BMI, calories, macros, body fat, one rep max and more, built for people who lift. Know your numbers: each one comes with the formula behind it and a plan for what to do next.

Browse all calculators Get a workout plan
  • Nothing you enter leaves your device
  • Published formulas, cited
  • Free, no sign-up

What's your goal?

Calorie CalculatorDaily calories to maintain, lose or gain weight at a pace you choose.
Weight Loss CalculatorDaily calories and a realistic finish date for your goal weight.
Body Fat CalculatorUS Navy tape method: body fat %, fat mass and lean mass from four measurements.
Then follow the Fat loss workout plan
Macro CalculatorProtein, carbs and fat in grams for cutting, maintaining or lean bulking.
Protein CalculatorHow many grams of protein a day for your weight and training goal.
FFMI CalculatorFat-free mass index: how much muscle you carry for your height, normalised.
Then follow the Push pull legs split
One Rep Max CalculatorEstimate your 1RM from any set, with a full training percentage chart.
Barbell Plate CalculatorExactly which plates go on each side of the bar, drawn for you.
Wilks & DOTS CalculatorScore your powerlifting total against lifters of any body weight.
Then follow the 5x5 strength program
BMI CalculatorBody mass index with WHO or Asian/Indian cut-offs, and a healthy weight range for your height.
Heart Rate Zone CalculatorYour five training zones in beats per minute, by age and resting heart rate.
Waist-to-Hip Ratio CalculatorWaist-to-hip and waist-to-height ratio, with the WHO risk thresholds.
Then follow the Beginner full body plan

18 calculators

6 workout plans

16 exercises with full technique

21 in-depth guides

Most used

Popular calculators

All 18 calculators
BMI Calculator Body mass index with WHO or Asian/Indian cut-offs, and a healthy weight range for your height.
Body Fat Calculator US Navy tape method: body fat %, fat mass and lean mass from four measurements.
FFMI Calculator Fat-free mass index: how much muscle you carry for your height, normalised.
TDEE Calculator Total daily energy expenditure: the calories you burn on a normal day.
Calorie Calculator Daily calories to maintain, lose or gain weight at a pace you choose.
Macro Calculator Protein, carbs and fat in grams for cutting, maintaining or lean bulking.
Protein Calculator How many grams of protein a day for your weight and training goal.
One Rep Max Calculator Estimate your 1RM from any set, with a full training percentage chart.

By category

Every tool, sorted

Body composition

Where you stand today: BMI, body fat, lean mass and frame.

Nutrition & calories

How much to eat, and what, for the goal you have.

Strength training

Numbers for the barbell: maxes, loading, scoring.

Cardio & health

Heart rate, calories burned and the markers that matter.

Programs

Workout plans that tell you exactly what to do

All plans
Industrial gym floor with benches, racks and free weights Beginner · General fitness Beginner Full Body Workout A 3-day full body gym plan for beginners. Learn the big lifts, add weight every week and build a solid base of strength and muscle in 12 weeks. 3 days/week45-60 min
Rows of dumbbells on a rack in a gym Intermediate · Muscle gain Push Pull Legs Split A 6-day push pull legs routine for building muscle. Full schedule with sets, reps and rest times, plus how to progress, deload and adjust it. 6 days/week60-75 min
Loaded barbell in a power rack in front of a city view Intermediate · Strength and muscle Upper Lower Split A 4-day upper lower split that trains every muscle twice a week. Strength and hypertrophy days, full sets and reps, and a clear way to progress. 4 days/week60-70 min
A plate of eggs, avocado and vegetables

Start here

Every goal starts with one number: your maintenance calories.

Lose fat, build muscle or recomp, you need to know what you burn in a normal day first. The TDEE calculator gives you that in under a minute, then the macro calculator turns it into grams of protein, carbs and fat.

1 Find your TDEE 2 Set your macros 3 Adjust as you go

Exercise library

Learn the lifts that matter

All exercises
Woman performing a barbell back squat in a rack Legs · Intermediate Barbell Back Squat Barbell, squat rack
Lifter gripping a barbell on the gym floor for a deadlift Back · Intermediate Deadlift Barbell, plates
Man bench pressing a barbell with a spotter behind him Chest · Beginner Bench Press Barbell, flat bench, rack
Loaded barbell in a power rack in front of a city view Shoulders · Intermediate Overhead Press Barbell, rack
Woman doing a single-arm dumbbell row on a bench Back · Intermediate Barbell Row Barbell, plates
Woman using a cable pulldown machine Back · Intermediate Pull-Up Pull-up bar
Man doing a push-up on a gym floor Chest · Beginner Push-Up None (bodyweight)
Barbell loaded with weight plates in a rack Legs · Intermediate Romanian Deadlift Barbell or dumbbells

Guides

Straight answers, backed by research

All guides
Athletic woman's back in a gym Fat Loss How to calculate your calories for weight loss, step by step Work out your maintenance calories, pick a sensible deficit and adjust it from real scale data. A step-by-step method with worked examples and tables.
Bowl with salmon, eggs, edamame and vegetables Nutrition How much protein do you really need to build muscle? The evidence-based protein target for muscle growth, how to split it across meals, the best food sources, and when eating more actually helps.
Bodybuilder showing his back muscles Health & Recovery BMI vs body fat percentage: what each number really tells you BMI is quick, body fat percentage is more telling. Learn what each measures, where BMI misleads lifters, and how to track body composition properly.
Industrial gym floor with benches, racks and free weights Training The beginner's gym guide: your first month, step by step Nervous about starting at the gym? A practical plan for your first four weeks: what to do, how much to lift, gym etiquette, and how to keep progressing.
Loaded barbell in a power rack in front of a city view Training Progressive overload explained: the principle behind every gain Progressive overload is how you get stronger and build muscle. Learn six ways to apply it, a simple double progression system, and how to beat a stall.
Bodybuilder showing his back muscles Fat Loss How to lose belly fat: an honest plan that works You can't spot-reduce belly fat, but you can lose it. An honest, evidence-based plan covering calories, training, sleep, alcohol and how to measure progress.
Khushi Gupta, founder of FormFit, in the gym

Who's behind FormFit

Built by someone who trains, not a supplement brand.

Hi, I'm Khushi Gupta. I run FormFit and edit everything on it. The idea is simple: every number you get here comes with the formula behind it, an honest note on how far to trust it, and a clear next step. Nothing to buy, no sign-up.

More about FormFit and how it's made

Private by design

Calculators run in your browser. Your weight, measurements and lifts are never sent to a server.

Shows its working

Every result names the formula and the study it came from, with honest notes on where it falls short.

Fast on any phone

No app, no account, no waiting. Pages load fast and work on the gym floor with one bar of signal.

Install FormFit

Once installed, FormFit opens like an app and every calculator works offline.