Free fitness calculators
Five calculators, each with its formula, a worked example, a table and the sources on the page, so you can check the math. The calorie, macro and one-rep max calculators use the same formulas as the Coachh app, tested against the app’s own cases, so the numbers here match the ones it gives you.
Nothing you type into them leaves the page, and they’re free with no sign-up.
By Caleb King, founder of Coachh · Updated
- TDEE calculatorMaintenance calories from Mifflin-St Jeor and your training days, with the formula, a worked example, a table and honest limits.Mifflin-St Jeor × Coachh's training-day factorsOpen
- Macro calculatorA daily calorie target, then protein from your weight and training, fat at 30% and carbs for the rest, in grams, with sources.Protein by g/kg, fat 30% of calories, carbs the restOpen
- Protein calculatorGrams of protein a day from your body weight and how you train, from the RDA, the ISSN and a 2018 meta-analysis, with every source.Body weight in kg × 0.8 to 2.2 gOpen
- One-rep max calculatorYour estimated 1RM from one set with Epley or reps in reserve, plus loads for other rep counts. The same math as the Coachh app.Epley, or a reps-in-reserve chartOpen
- Walking calories calculatorCalories burned from your weight, minutes and pace, using the 2024 Adult Compendium of Physical Activities, with a table.2024 Compendium METs × 3.5 × kg ÷ 200Open
Rather not do the math every day?
Coachh sets your calorie and macro targets from your weigh-ins, counts meals from a sentence, a photo or a barcode, and turns every set you log into an estimated max. Read how Coachh works, or the sourced guides behind these numbers.