Health & Fitness Calculators#
Achieve your fitness goals with our comprehensive health and fitness calculators. Calculate your Total Daily Energy Expenditure (TDEE), plan your macronutrient intake, determine your one-rep max, and more. Whether you're looking to lose weight, gain muscle, or improve performance, these tools provide the data you need to succeed.
Embed These Calculators#
Add these fitness calculators to your own site with a simple iframe. Use the full-page embed or link to a specific tool using the hash anchor. Adjust height as needed.
Full page embed:
<iframe src="https://strtly.com/calculators/health-fitness/?embed=1" width="100%" height="980" style="border:0;max-width:100%"></iframe>
<div style="text-align:right;font:400 12px/1.4 system-ui;margin-top:4px">Calculator by <a href="https://strtly.com/calculators/health-fitness/" target="_blank" rel="noopener">Strtly</a></div>
Per-calculator embeds:
<!-- TDEE Calculator -->
<iframe src="https://strtly.com/calculators/health-fitness/?embed=1#tdee-calculator" width="100%" height="760" style="border:0;max-width:100%"></iframe>
<div style="text-align:right;font:400 12px/1.4 system-ui;margin-top:4px">Calculator by <a href="https://strtly.com/calculators/health-fitness/" target="_blank" rel="noopener">Strtly</a></div>
<!-- One-Rep Max Calculator -->
<iframe src="https://strtly.com/calculators/health-fitness/?embed=1#one-rep-max-calculator" width="100%" height="700" style="border:0;max-width:100%"></iframe>
<div style="text-align:right;font:400 12px/1.4 system-ui;margin-top:4px">Calculator by <a href="https://strtly.com/calculators/health-fitness/" target="_blank" rel="noopener">Strtly</a></div>
<!-- Body Fat Percentage (US Navy) -->
<iframe src="https://strtly.com/calculators/health-fitness/?embed=1#body-fat-percentage-calculator-us-navy-method" width="100%" height="760" style="border:0;max-width:100%"></iframe>
<div style="text-align:right;font:400 12px/1.4 system-ui;margin-top:4px">Calculator by <a href="https://strtly.com/calculators/health-fitness/" target="_blank" rel="noopener">Strtly</a></div>
<!-- Macro Calculator for Cutting/Bulking -->
<iframe src="https://strtly.com/calculators/health-fitness/?embed=1#macro-calculator-for-cutting-bulking" width="100%" height="700" style="border:0;max-width:100%"></iframe>
<div style="text-align:right;font:400 12px/1.4 system-ui;margin-top:4px">Calculator by <a href="https://strtly.com/calculators/health-fitness/" target="_blank" rel="noopener">Strtly</a></div>
TDEE Calculator#
One-Rep Max Calculator#
Body Fat Percentage Calculator (US Navy Method)#
Estimate your body fat percentage using the US Navy method. Use for "body fat percentage calculator", "US Navy body fat formula", and "body composition calculator" searches.
Macro Calculator for Cutting/Bulking#
Get your macro split for cutting, bulking, or maintenance. Use for "macro calculator for cutting", "bulking macro calculator", and "macronutrient ratio for muscle gain" searches.
Frequently Asked Questions#
What is TDEE and why is it important?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) and calories burned through physical activity. Knowing your TDEE helps you set appropriate calorie targets for weight loss, maintenance, or muscle gain.
How accurate are macro calculations?
Our macro calculations use evidence-based formulas and provide a solid starting point for most people. However, individual needs can vary based on genetics, body composition, training style, and metabolic health. Use these numbers as a baseline and adjust based on your results and how you feel.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at rest. TDEE includes your BMR plus calories burned through daily activities and exercise. TDEE is typically 20-30% higher than BMR for sedentary individuals and can be 50-100% higher for very active people.
How often should I recalculate my TDEE?
Recalculate your TDEE whenever you experience significant changes in weight (5+ pounds), activity level, or body composition. For most people, checking every 4-6 weeks during active weight loss/gain phases is sufficient. Your TDEE will change as your body weight and composition change.