Free tools

Free Fitness Tools for Beginners

Simple, free calculators to help you understand your body and plan your workouts, with no sign-up required. Every result is a general estimate to guide you, not medical advice. We’ll be adding more beginner-friendly tools here over time.

Our calculators

Free, beginner-friendly calculators to help you plan your nutrition and workouts. No sign-up needed.

Understand your numbers

Get a snapshot of your body and a healthy range to aim for.

BMI CalculatorA quick weight-to-height check, just below.BMR CalculatorThe calories your body burns at complete rest.Ideal Weight CalculatorA healthy weight range for your height.Body Fat CalculatorEstimate your body fat percentage.

Calories & nutrition

Work out how much to eat and drink for your goal.

Calorie CalculatorHow many calories to eat for your goal.TDEE CalculatorThe total calories you burn in a full day.Protein Intake CalculatorHow much protein you need each day.Water Intake CalculatorHow much water to drink per day.

Activity & exercise

See how much energy your movement burns.

Calories Burned CalculatorEnergy burned by walking, running, and more.Steps to Calories CalculatorTurn your daily step count into calories.Walking Calorie CalculatorCalories burned walking, including hills and incline.Target Heart Rate CalculatorYour training zones in beats per minute.Pace CalculatorYour walking or running pace, time and distance.Strength CalculatorEstimate your one-rep max and the weights to lift next.

Stay on track

Keep the habit going, week after week.

Workout Streak TrackerMark each day you train and build a streak.

BMI Calculator

Your Body Mass Index (BMI) is a quick number that compares your weight to your height. It’s a rough starting point, not a full picture of your health. Enter your details below to see your estimate.

Height

Weight

What your BMI means

BMI sorts adults into broad ranges. These are general categories used by health organizations, and they apply to most adults aged 20 and over.

BMI range	General category
Below 18.5	Underweight
18.5, 24.9	Healthy weight
25.0, 29.9	Overweight
30.0 and above	Obesity

A quick, honest limitation. BMI is a simple screening number, not a diagnosis. It doesn’t measure body fat directly and doesn’t account for muscle, build, age, sex, or where you carry weight, so very muscular people and some others can be misclassified. Use it as a rough guide only. For anything health-related, please talk to your doctor.

Where to go next

A number is just a starting point. The real progress comes from moving a little, regularly.

New here? Begin on the Start Here page, or browse our home workouts for beginners.