Built on the same science as the FitCommit app. No login required.
Estimate your body fat %, lean mass, BMR, TDEE, and macro targets using the Navy measurement method.
Calculate your Total Daily Energy Expenditure based on your stats and activity level.
Get personalized daily protein, carb, and fat targets tailored to your goal: cut, maintain, or bulk.
Find out exactly how many calories to cut per day to hit your target weight loss rate.
ACE body fat percentage ranges by age and gender. See exactly where you fall and what to aim for.
Daily protein target in grams based on your weight, goal, and activity level. Includes per-meal breakdowns and food equivalents.
Your basal metabolic rate in calories per day, with Mifflin-St Jeor and Katch-McArdle side-by-side plus TDEE at every activity level.
Personalized daily water target in ounces and liters, adjusted for exercise, climate, and pregnancy.
Ketogenic diet macros with a 25g net carb cap. Fat-first targets for cut, maintain, or bulk.
Week-by-week calorie schedule to climb from a cut back to maintenance without regaining fat.
Target calories and macros for muscle gain with minimal fat. Surplus scales by training experience.
Full fat loss macros with conservative, standard, or aggressive deficit options and weeks-to-goal projection.
Calorie cycling plan to lose fat and build muscle at the same time. Training day surplus, rest day deficit.
Split your daily calories and macros across meals, weighted for pre-workout and post-workout nutrition.
Calculate your BMI and healthy weight range, and learn what BMI misses that body fat percentage catches.
Skip the form and jump straight to a pre-built page with the numbers, per-meal splits, and citations already assembled.
Want more accurate numbers?
Instead of measuring with a tape, FitCommit uses your phone camera to estimate body fat %, lean mass, and generate your macro targets automatically.
Try FitCommit freeNo credit card required.