Fitness Calculators
Sixteen free, evidence-based calculators for strength, nutrition, body composition, and cardio. Every one names its formula, works without an account, and gives you a number you can actually train with.
One Rep Max (1RM) Calculator
Your one-rep max is the heaviest weight you could lift for a single rep with good form.
Wilks Score Calculator (2020)
The Wilks score adjusts your powerlifting total for bodyweight so lifters of different sizes can be compared on one scale.
DOTS Score Calculator
DOTS is the modern bodyweight-adjusted scoring formula that many powerlifting federations use in place of Wilks.
Barbell Plate Calculator
Loading a barbell should not require mental math between sets.
Protein Intake Calculator
Protein is the one macro with a hard requirement for building and keeping muscle.
Calorie Calculator
This calculator estimates how many calories you burn per day and adjusts the number for your goal — a deficit to lose fat or a moderate surplus to build muscle.
TDEE Calculator
TDEE — total daily energy expenditure — is roughly how many calories you burn in a full day, including training, walking, and everything in between.
BMR Calculator
Your basal metabolic rate is the energy your body uses just to stay alive — breathing, circulation, cell repair, temperature.
Daily Water Intake Calculator
How much water you need scales with how much body you have and how much you sweat.
Macro Calculator
Macros turn a calorie target into an actual eating plan.
Body Fat Calculator (Navy Method)
The U.S.
FFMI Calculator
FFMI — fat-free mass index — measures how much lean mass you carry relative to your height, the way BMI measures total mass.
Lean Body Mass Calculator
Lean body mass is everything you weigh that isn't fat: muscle, bone, organs, and water.
Running Pace Calculator
Pace is the runner's working unit: minutes and seconds per kilometer or mile.
VO2 Max Calculator
VO2 max is the maximum oxygen your body can use per minute — the standard measure of aerobic fitness and one of the strongest single predictors of long-term health.
Target Heart Rate Zone Calculator
Heart rate zones turn effort into numbers: five bands from easy recovery up to maximal work, each training a different quality.
Take it with you
Every calculator, plus workout and macro tracking, in the ElevenSix Fitness app for iPhone.