Free fitness calculators
Most of these run the same code the MuscleBuddy app uses to estimate your maxes, ramp your warmups and set your macros. Free, no account needed.
Strength
Programming
Nutrition
TDEE Calculator
Maintenance calories from the NASEM 2023 energy equations, with Mifflin-St Jeor BMR.
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 and weigh-ins and adjusts your weights and macros from them. Both are in the free tier.
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Training and nutrition guides that show the working behind these calculators. No spam, and one-click unsubscribe on every email.