Free fitness calculators
The same math the MuscleBuddy app uses to set your weights, ramp your warmups, and work out your macros. Free, no account needed.
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.
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Training and nutrition guides that show the working behind these calculators. No spam, and one-click unsubscribe on every email.