Free fitness calculators
Quick, accurate strength and nutrition tools — the same math the MuscleBuddy app uses to set your weights, ramp your warmups, and dial in your macros.
Strength
Programming
Nutrition
TDEE Calculator
Maintenance calories from Mifflin-St Jeor BMR + activity multiplier.
Macro Target Calculator
Protein, fat, and carb targets for cut, maintain, or bulk goals.
Reverse Diet Planner
Step-by-step weekly calorie bumps to rebuild metabolism after a cut.
Carb Cycling Planner
Build a high/low carb day rotation aligned with your training schedule.
Stop punching numbers into calculators
MuscleBuddy logs your sets, tracks your weigh-ins, and auto-adjusts your weights and macros for you — for free.
Create your free account